Exercise
KETTLEBELL TURKISH GET-UP LUNGE
Form cues
About
A transitional phase of the Turkish get-up in which the exerciser moves from a half-kneeling position to a standing position while maintaining a locked-out overhead arm. Can be practiced in isolation as a lunge pattern with overhead stability training.
Instructions
Step-by-step technique
Starting Position on the Floor
Lie on your back holding a kettlebell in one hand, arm pressed straight up toward the ceiling.
Bend Same-Side Knee
Bend the same-side knee so your foot is flat on the floor; extend the opposite leg long.
Roll to Elbow Then Hand
Roll up onto the opposite elbow, then press to a straight arm on the floor.
Lift the Hips
Lift your hips off the ground by pressing through both feet and your supporting hand.
Sweep Leg to Kneeling Lunge
Sweep the straight leg back and bring that knee to the floor in a half-kneeling lunge.
Rise to Full Standing Lunge
Rise to a full standing lunge position with the KB still locked overhead.
Reverse Each Step
Return by reversing each step: lunge down, knee to floor, hips down, roll to back.
Complete Reps and Switch Arms
Common mistakes
What goes wrong — and why
Pressing the overhead arm forward as you stand
The bell migrating forward from above the shoulder creates an unsafe cantilevered load.
Keep the bell directly above the shoulder throughout the transition; actively press upward as you stand.
Looking down during the stand-up
Eyes down removes the visual cue that confirms the arm is locked and bell is stable.
Keep eyes on the kettlebell throughout the transition from kneeling to standing.
Rushing the weight shift onto the front foot
A sudden lunge-up rather than a deliberate weight shift puts lateral stress on the knee.
Load the front foot gradually, driving through the heel, and keep the knee tracking over the toes.
Variations · Progressions · Regressions
Adaptations for every level
Half-Kneeling Kettlebell Press
Practice overhead pressing from the half-kneeling position before adding the stand-up transition.
TGU Lunge with Dumbbell
Use a dumbbell for a more predictable overhead load while learning the transitional phase.
Full Turkish Get-Up
Chain all TGU phases together — from floor to standing and back — for the complete movement.