Kettlebell Reverse Turkish Get Up: Control Your Descent and Elevate Your Flow

Last Updated on 13 June 2025 by Greg Brookes

The kettlebell reverse Turkish Get Up is a powerful variation of the classic movement, starting from a standing position and descending with control to the ground before returning to standing.

This version allows you to seamlessly integrate it into movement flows, transition from cleans, presses or snatches, and switch hands at the top more efficiently than the traditional get up.

Whether you’re building mobility, shoulder stability, or complex movement skills, the reverse get up deserves a place in your kettlebell practice.

What Is the Kettlebell Reverse Turkish Get Up?

The reverse Turkish Get Up is essentially the full get up, but you start from standing and descend to the ground, then return to standing.

Unlike the traditional version that begins on the floor, the reverse approach allows for smoother transitions between exercises and greater flexibility in programming.

It’s still a seven-step movement, but you lead with control and stability through the descent before returning to your feet.

Why It Matters

The kettlebell reverse get up makes it easier to:

• Transition from cleans, presses, or snatches into a flow
• Switch hands at the top using a swing or hand-to-hand clean
• Work on the hardest part of the get up—staying strong through the descent

Benefits include:

• Shoulder stability and control under load
• Improved mobility and coordination
• Smooth transitions in movement-based workouts
• Enhanced awareness in every position of the get up

Muscles Worked

• Shoulders and rotator cuff
• Obliques
• Glutes
• Core stabilisers
• Hamstrings
• Triceps

How to Do the Kettlebell Reverse Turkish Get Up (Step-by-Step)

1. Start standing tall with the kettlebell locked out overhead.
2. Step back into a lunge (opposite leg of kettlebell arm).
3. Lower to half kneeling with control.
4. Place your free hand beside your hip.
5. Sweep the back leg through to a seated position.
6. Lower to your elbow, then to your back.
7. Pause briefly, then reverse the steps to return to standing.

Tip: Maintain constant eye contact with the kettlebell. This keeps your alignment sharp and your movement deliberate.

Watch the kettlebell reverse Turkish Get Up in action:

Common Mistakes to Avoid

• Rushing through transitions
• Losing core tension or shoulder position
• Not engaging the glutes and obliques on the way down
• Dropping into the floor instead of controlling the descent

Warm-Up Drills to Prep for the Movement

• Arm Bars (5 per side)
• Tall Sit to Elbow (5 per side)
• Windshield Wipers (10 per side)
• Overhead Bridge Reach (3 per side)

Programming Tips and Reps

• 2–4 reps per side (each rep = full descent and ascent)
• Use as a standalone flow or in combination with cleans, snatches, or presses
• Prioritise rhythm and stability over speed or load

Pair With:

• Kettlebell Clean & Press
• Snatch
• Kettlebell Lunge and Press

When to Use This Exercise

• In flow sessions after snatches or presses
• To build awareness and control in full get up positions
• As a movement skill drill for shoulder and core training

Coach’s Insight: Greg’s Take

The kettlebell reverse Turkish Get Up is one of my favourite ways to transition between loaded movements.

You can snatch or press the kettlebell overhead, then drop into a reverse get up without putting the bell down.

It keeps the flow alive and lets you switch hands cleanly at the top. Far more practical than lying down between reps to change sides.

Reverse vs Traditional Turkish Get Up

Both use the same steps. The only difference is where you begin.

• Traditional: start lying down, move up, then down
• Reverse: start standing, move down, then up

The reverse variation is more fluid for training transitions and real-world applications.

Who Should Do This Exercise?

• Lifters using kettlebell flows
• Athletes building fluid movement transitions
• Clients working on shoulder control and body awareness
• Anyone wanting more variety from their TGU practice

Related Exercises You Can Try Next

• Traditional Turkish Get Up
• Snatch to Reverse Get Up
• Kettlebell Thruster and Reverse TGU

Want More Smart Kettlebell Training?

Learn how to string together strength, control, and movement in every kettlebell drill.

Check out my full guide to Turkish Get Ups and advanced progressions for fluid, powerful training.

Frequently Asked Questions