Kettlebell Turkish Get-Up (Lunge style)
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General info
Kettlebell Turkish Get-Up (Lunge style) video
How to perform exercise
- Лягте на спину на пол. Поднимите правую руку с гирей над собой. Согните колено правой ноги.
- Удерживая гирю на прямой руке на протяжении всего упражнения, слегка перекатитесь на левое бедро и упритесь левой рукой в пол. Опираясь на правую ногу и левую руку, аккуратно поднимитесь в положение выпада.
- Медленно встаньте. Смотрите на гирю. Таким же образом вернитесь в исходное положение и повторите.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Abs, Quads, Hamstrings, Calves, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Kettlebell Turkish Get-Up (Lunge style)» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Kettlebell Turkish Get-Up (Lunge style)
Author: AtletIQ: on
Kettlebell Turkish Get-Up (Lunge style) — The benefits of exercise, how to properly perform and how many sets to do..
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