Kettlebell Complex: Turkish Getup Medley

If you enjoy the Turkish Getup then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Back
  • Shoulders
  • Arms
  • Core
  • Legs
  • Quadriceps
  • Calves
  • Glutes
  • Triceps
  • Hamstrings
  • Forearms
  • Grip

A kettlebell complex sequences one repetition of several different moves right after one another. The result is that you work a lot of different areas in a short amount of time. Adding complexes to your workout raises the intensity to a whole new level.

Make sure you choose a weight that you can do on your weakest move of the sequence.

This sequence includes three different complexes involving the Turkish getup. Depending on your abilities, the Turkish getup may be one of your favorite, or most hated moves due to its excruciating effectiveness.

The Turkish Getup

  1. Lie on your back and bring the kettlebell to your shoulder. For heavier bells, you may want to consider rolling to the side that will be holding the kettlebell. Grasp the handle and roll to your back using your forearm as a lever to raise the kettlebell off the ground. Press it up above your head. Your arm should be in a lockout position.
  2. If  you have pressed the bell up with your right arm, then bend the right knee so that the right foot is planted flat on the ground, or vice versa. For the rest of the description, we’ll consider it to be in the right hand.
  3. Press straight up so that your right shoulder blade comes off the ground and continue up until your back comes up of the ground and you are now supporting yourself on your left elbow and forearm. Use your right leg during this phase of the movement to push your body over to the left elbow and forearm.
  4. Keep your eyes on the bell. This will allow you to keep it pressed overhead, maintain a base underneath it, and prevent it from shifting to a side.
  5. Press up off of your left elbow and forearm and onto your left hand.
  6. Raise your hips and butt up off the ground and swing your left leg (the leg that does not have the foot planted on the ground) underneath you and plant your left knee next to your left hand. From this point,  you can shift your weight off of your left hand and onto your left knee. You should now be in a lunge position, with your eyes still on the bell, pressed overhead.
  7. From this lunge position, press into the ground with your right foot and stand up.
  8. Reverse every step of this entire move until you are back on the ground.

Tips

The higher you lift your hips, the easier it will be for you to swing your leg into position. This is true for both phases, the stand up and sit down.

When pressing up from the lunge position, make sure your toes are tucked so that you can press off the ball mound of the back foot when you stand up.

Turkish Getup

Kettlebell Complex 1: Clean and Press-Overhead Squat-Turkish Getup

  1. In one “clean” movement, lift the kettlebell off the ground and turn the forearm to an uppercut position so that the bell ends up between your forearm and the bicep. This is the rack position.
  2. Look straight ahead, not up or down. Flex the lat hard and press the bell overhead.
  3. Keep your core tight and squat down as low as you can. If you feel shaky or are concerned with your balance, you can keep your eyes on the bell throughout the movement. You will want to slightly turn your upper body during the squat to enable your eyes to remain on the bell. Otherwise, look straight ahead and focus.
  4. At the bottom of the squat, squeeze the glutes and press your legs straight into a standing position.
  5. From the standing position, complete the Turkish getup move as described above. The only difference would be that you are starting on your feet instead of your back.
  6. Keep the move flowing and swing-switch to the opposite arm and work the other side.

Complex 2: Clean-Lunge Thrust-Turkish Getup

  1. Tighten your abdominal core and in one “clean” movement, lift the kettlebell off the ground and turn the forearm to an uppercut position so that the kettlebell ends up between your forearm and the bicep in the rack position.
  2. Step back into a reverse lunge with the leg that is opposite side of the kettlebell. For instance, if you are holding the kettlebell in your right hand, you will be stepping back with your left leg. Use your free hand for stability and balance. Keep your head up and your core tight. Step far enough back so that the knee of your front leg stays behind the toes. The back leg should be deep enough in the lunge so that the knee is about an inch off the ground. I like to do a light tap with the knee on the ground to ensure depth in the lunge, but be careful not to bang it or come down too hard.
  3. Allow the front leg to do most of the work, and use the back leg mainly for balance. Step up, returning to the starting position, and in a fluid movement on the way up, press the kettlebell overhead.
  4. From the standing position, complete the Turkish getup move as described above. The only difference would be that you are starting on your feet instead of your back.
  5. Keep the move flowing and swing-switch to the opposite arm and work the other side.

Complex 3: Swing-Snatch-Turkish Getup

  1. Set your feet shoulder width or slightly wider with toes slightly pointed out. Scoot your butt back as if you’re going to sit on a stool, and grasp the handle. Keep your head up and eyes out in front of you.
  2. Swing the bell back between your legs and, with one smooth motion, pop the hips forward, driving the kettlebell out and up in front of you. Your arms should be acting as a lever between the kettlebell and your body. The force of the hip thrust should lift the kettlebell as opposed to pulling the kettlebell up with your arm.
  3. Let the bell fall back between your legs. As the downswing finishes, perform a snatch by whipping the kettlebell overhead. Do not pull the kettlebell overhead using your arm. Use your arm as a lever between the kettlebell and the force of your hip thrust. Snap your hips, and thrust your pelvis forward. It is fine if the inertia of the thrust lifts you off your heels so that you are on your toes momentarily. When the bell is approximately chest level, you will bend your elbow, dip under the kettlebell and get under the weight, and punch through straight overhead into a lockout position.
  4. From the standing position, complete the Turkish getup move as described above. The only difference would be that you are starting on your feet instead of your back.
  5. Keep the move flowing and swing-switch to the opposite arm and work the other side.

The Turkish Getup is a really challenging exercise. Let me know if you have any questions and what you think about these kettlebell complexes in the comments area below!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top