Utility is the name of the game when it comes to training with kettlebells. One of the most popular exercises taking foothold in the world of “KB” training is Turkish the Get-Up Squat. A little bit awkward, but it hits your full body and delivers strength like most other exercises cannot. Let’s dive in and learn more about the Turkish Get-Up Squat.
Accept the fact that you may feel a bit awkward when completing Turkish Get-Up Squats. You aren’t in the gym to see who is the coolest, wearing shades while knocking out 15 sets of dumbbell biceps curls with your friends. You’re there to develop solid fundamental strength – and Turkish Get-Up Squats will deliver exactly that!
The Turkish Get-Up Squat trains your entire body. The muscle groups that receive the most emphasis are the triceps, quads, hamstrings, calve, abdominals, and of course, the forearms from supporting the weight the entire time. The other parts of your body are involved in a more minor support role. Kettlebell workouts, and Turkish Get-Up Squats in particular, are very popular for the exact reason that they stimulate the entire body at the same time. For athletic performance, this is very much desired.
This movement is actually a lot easier than you might things. Start Turkish Get-Up Squats by lying on the floor on your back, with a kettlebell in your right hand. Your right knee will be bent as well. You will want to keep the kettlebell in the locked out position at all times. Essentially you will be pivoting to the opposite side of your body, using your left arm to assist you in standing up – or driving to that lunge position. Now, you will use your free hand to move to that seated position, and then stand up. Keep the kettlebell extended above your head the entire time, and rise to your feel. Now, you work backwards! Reverse the steps until you are back lying on the ground with the kettlebell still extended above your head. You’ve completed ONE repetition, and stimulated your entire body in the process!
This is definitely a strength movement. If you want bodybuilding motions, you should stick to the standard barbell and dumbbell work. If you want to develop your body into a strong machine with solid core strength, capable to functioning in a variety of positions, then the Turkish Get-Up Squat is going to be an excellent choice.