Kettlebell Turkish Get-Up (Lunge style)
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![Exercise Kettlebell Turkish Get-Up (Lunge style)](https://atletiq.com/content/exercises/1108/male_1.jpg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Shoulders (look at the image)
Accessory muscles
Abs, Quads, Hamstrings, Calves, Glutes
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
![What muscles work in the exercise Kettlebell Turkish Get-Up (Lunge style)](https://atletiq.com/panel/cache/exercises/1108/male/muscles_all.jpg)
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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