MOVEMENT GUIDE / LIGHT KETTLEBELL AND MAT
Turkish get-up progression
Learn each segment with a coach or no load: roll to elbow, post to hand, lift hip, kneel, then stand.
Target muscles
Shoulder stabilizers, trunk and hips
Setup
Breathe normally, brace gently and maintain a stable trunk.
Perform the move
Learn each segment with a coach or no load: roll to elbow, post to hand, lift hip, kneel, then stand. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice resisting motion so the limbs can move with control.
Common mistake
Using a heavy bell before mastering each segment.
Alternative
Dead bug
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →