Kettlebell Turkish Get-Up (Lunge style)

Muscles worked

The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.

Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the hamstrings assist hip extension and slow the knee down; the quadriceps straighten the knee and take load on the descent.

The triceps take a share of the work as well.

Every exercise for:ShouldersAbdominalsHamstringsQuadricepsTriceps

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.

Every exercise using:Kettlebell

These train the shoulders too, using equipment this one does not:

• Landmine Linear Jammerbarbell
• Lateral Dumbbell Raisesdumbbell
• Lateral Raise - With Bandsband
• Leverage Shoulder Pressmachine
• Low Pulley Row To Neckcable

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 141 shoulders exercises in this database, 46 are listed at intermediate level.