Kettlebell or Dumbbell Turkish Get-Up

Default prescription & biomechanics

Primary muscles

Core, Anterior Deltoid, Glutes

Secondary muscles

Triceps, Upper Back, Quadriceps

Equipment

Kettlebell

Movement pattern

Core (Static force)

Difficulty

Advanced

Working rep range

3-5 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Keep your wrist straight and elbow locked vertically toward the ceiling throughout every transition.
2. Move deliberately step by step: roll to elbow, post to hand, sweep the knee, half-kneel, and stand.
3. Reverse the exact sequence under control back to the floor.

Joint & safety considerations

Filtered for Shoulder Impingement, Wrist sensitivity. When you flag shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Standing Kettlebell Shoulder Halo	Same movement pattern	Kettlebell
Kettlebell Overhead Windmill	Same movement pattern	Kettlebell
Bench or Floor Reverse Crunch	Bodyweight swap	Bodyweight
Cable or Band Anti-Rotation Pallof Press	Cable swap	Cable
Controlled Contralateral Dead Bug	Bodyweight swap	Bodyweight
Floor-Seated Barbell or Dumbbell Z-Press	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.