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Kettlebell Squat Get Up Exercise

Kettlebell Squat Get Up

May 16, 2014
Updated May 15, 2016


Like the Turkish Get Up, the Kettlebell Squat Get Up is great full body exercise that engages your core, requires great shoulder mobility, and taxes every muscle in your body. Since you go through a wide range of positions, you’re flexibility and mobility are challenged giving you a far greater exercise. Be sure to master the standard Turkish Get Up before moving onto this drill.

Exercise Steps

Step 1: Lay down next to a kettlebell on your left side and rollover to the kettlebell lifting it up with your left hand and assistance of your right

Step 2: Bring the kettlebell to your chest and press it so that you arm is vertical and get yourself into a seated position

Step 3: While seated, get both feet on the ground lifting your hips slightly so that you are in a very deep squat. Stand up.

Step 4: Come down into a deep overhead squat. Once you are as close to the ground as  possible, put your non-working hand on the ground and get one leg from under you and then repeat with the other leg so you are sitting on the ground. Slowly lay down.

Tips & Safety: Your arm needs to remain vertical throughout the duration of the exercise Keep your eyes on the kettlebell until you are in the lunge position; from there, bring your head into a neutral position until you reverse the motion Alternate sides by moving the kettlebell around your head rather than over your body or face.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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