Kettlebell - Turkish Get Up Lunge Style
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Shoulders Triceps Quads Strength Kettlebell Push Compound Gym
Purpose: The exercise is a good exercise for building up and strengthening the shoulder region.
Benefits: This exercise is a highly effective compound upper-body exercise. It also works the quads.
Lie on your back on the floor. Press a kettlebell, using your right hand, above your chest, locking out the elbow. This is your starting position. Bend the right knee and place your foot flat on the floor. Keep the kettlebell locked out above your chest. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your left arm to assist you in driving forward to the lunge position. Your left leg will be behind you. You will push yourself to a seated position, then progressing to the left knee. While looking up at the kettlebell, slowly stand up. The kettlebell will stay locked above you, moving from above the chest to above the head. Return to the starting position by reversing the motion. Repeat for the recommended number of repetitions. Lie on your back on the floor. Press a kettlebell, using your left hand, above your chest, locking out the elbow. This is your starting position. Bend the left knee and place your foot flat on the floor. Keep the kettlebell locked out above your chest. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your right arm to assist you in driving forward to the lunge position. Your right leg will be behind you. You will push yourself to a seated position, then progressing to the right knee. While looking up at the kettlebell, slowly stand up. The kettlebell will stay locked above you, moving from above the chest to above the head. Return to the starting position by reversing the motion. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Lie on the floor. Grab a kettlebell in your right hand and hold it above your chest with arms extended.
Lie on your back on the floor. Press a kettlebell, using your right hand, above your chest, locking out the elbow. This is your starting position.
Step 2
Move your right foot so that it is flat on the floor, kettlebell stays locked out.
Bend the right knee and place your foot flat on the floor. Keep the kettlebell locked out above your chest.
Step 3
Using your left hand, pivot so that the left leg extends behind you in a lunge position.
Keeping the kettlebell locked out at all times, pivot to the opposite side and use your left arm to assist you in driving forward to the lunge position. Your left leg will be behind you. You will push yourself to a seated position, then progressing to the left knee.
Step 4
Stand up into the lunge position, right leg forward. The kettlebell will now be overhead.
While looking up at the kettlebell, slowly stand up. The kettlebell will stay locked above you, moving from above the chest to above the head.
Step 5
Return to the starting position.
Return to the starting position by reversing the motion. Lie on your back on the floor. Press a kettlebell, using your right hand, above your chest, locking out the elbow. Repeat as required.
Step 6
Lie on the floor. Grab a kettlebell in your left hand and hold it above your chest with arms extended.
Lie on your back on the floor. Press a kettlebell, using your left hand, above your chest, locking out the elbow. This is your starting position.
Step 7
Move your left foot so that it is flat on the floor, kettlebell stays locked out.
Bend the left knee and place your foot flat on the floor. Keep the kettlebell locked out above your chest.
Step 8
Using your right hand, pivot so that the right leg extends behind you in a lunge position.
Keeping the kettlebell locked out at all times, pivot to the opposite side and use your right arm to assist you in driving forward to the lunge position. Your right leg will be behind you. You will push yourself to a seated position, then progressing to the right knee.
Step 9
Stand up into the lunge position, right leg forward. The kettlebell will now be overhead.
While looking up at the kettlebell, slowly stand up. The kettlebell will stay locked above you, moving from above the chest to above the head.
Step 10
Return to the starting position.
Return to the starting position by reversing the motion. Lie on your back on the floor. Press a kettlebell, using your left hand, above your chest, locking out the elbow. Repeat as required.