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kettlebell core Activity intensity • High
✓ knee safe
✓ lower back safe
Kettlebell or Dumbbell Turkish Get-Up
Primary Muscles: core, anterior deltoid, glutes
Secondary Stabilisers: triceps, upper back, quadriceps
DEFAULT REP RANGE
3-5 reps
INTERVAL REST TARGET
90s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Keep your wrist straight and elbow locked vertically toward the ceiling throughout every transition.
- Move deliberately step by step: roll to elbow, post to hand, sweep the knee, half-kneel, and stand.
- Reverse the exact sequence under control back to the floor.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same target muscles Easier setup
Single-Arm Landmine Press
barbell • beginner • Rest 90s
Same target muscles Easier setup
Single-Arm Unilateral Suitcase Carry
dumbbell • beginner • Rest 75s
Same movement pattern Easier setup
Quadruped Bird-Dog
bodyweight • beginner • Rest 45s