Strength

Single Kettlebell Turkish Get Up To Bridge

The Single Kettlebell Turkish Get Up to Bridge is a comprehensive exercise for balance, strength, and coordination. It involves lifting a kettlebell from lying down to standing and then returning to a bridged position. Great for boosting functional strength, flexibility, and stability.
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Single Kettlebell Turkish Get Up To Bridge instructions
Step-by-step instructions
1
Begin by lying flat on your back on the floor, with a kettlebell in one hand, held straight up toward the ceiling.
2
Bend the knee on the same side as the kettlebell, placing that foot flat on the floor.
3
Push off the foot and use the opposite elbow to prop yourself up into a seated position, while keeping the kettlebell raised.
4
Transfer your weight over to the opposite hand, pushing yourself up to a bridge pose. Your hips should be raised off the floor, but the kettlebell should still remain overhead.
5
Lower yourself back to the starting position in reverse order of the steps you took to rise up, always maintaining control over the kettlebell.
Begin by lying flat on your back on the floor, with a kettlebell in one hand, held straight up toward the ceiling.
Bend the knee on the same side as the kettlebell, placing that foot flat on the floor.
Push off the foot and use the opposite elbow to prop yourself up into a seated position, while keeping the kettlebell raised.
Transfer your weight over to the opposite hand, pushing yourself up to a bridge pose. Your hips should be raised off the floor, but the kettlebell should still remain overhead.
Lower yourself back to the starting position in reverse order of the steps you took to rise up, always maintaining control over the kettlebell.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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