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Technique

  1. Start lying on your back with a kettlebell in one hand, arm extended toward the ceiling.
  2. Bend the knee on the same side as the kettlebell and place the foot flat on the ground.
  3. Prop yourself up onto your opposite elbow, then onto your hand while keeping your eyes on the kettlebell.
  4. Push through your hand to raise your torso, lifting your hips off the ground and moving your leg opposite to the weight back into a kneeling position.
  5. Stand up, keeping your eyes on the kettlebell throughout the movement.
  6. Reverse the movement pattern to return to the starting position.

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Form tips

  • Maintain a stable wrist and keep your arm holding the kettlebell vertical.
  • Keep a slow and controlled pace, focusing on balance and stability in each step.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Neck
  • Back
  • Serratus anterior
  • Chest

Secondary

  • Shoulders
  • Glutes
  • Hamstrings
  • Hip adductors
  • Upper trapezius
  • Levator scapulae
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Shoulderdepressionelevation
trains stretches

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Regressions

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Half Turkish get up

Beginner
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Kickstand deadlift

Novice
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Weighted lunge

Novice
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Single dumbbell front squat

Novice
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Overhead lunge

Novice
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Single-leg seated leg press

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.