Kettlebell Turkish Get-Up Lunge

Stand

Squat

Keep the KB arm locked straight and vertical throughout every phase

Move slowly and deliberately â€” eyes on the kettlebell at all times

Use your free hand to push the floor as you roll to seated

Transition to a lunge by sweeping your lower knee forward and under

Maintain a stacked shoulder and active grip on the KB overhead

Instructions

Step-by-step technique

Lie on your back holding a kettlebell in one hand, arm pressed straight up toward the ceiling.

Bend the same-side knee so your foot is flat on the floor; extend the opposite leg long.

Roll up onto the opposite elbow, then press to a straight arm on the floor.

Lift your hips off the ground by pressing through both feet and your supporting hand.

Sweep the straight leg back and bring that knee to the floor in a half-kneeling lunge.

Rise to a full standing lunge position with the KB still locked overhead.

Return by reversing each step: lunge down, knee to floor, hips down, roll to back.

Complete all reps on one side before switching arms.