One of the great things about kettlebells is that there's always a way to make a light bell feel heavier. Once you've gotten a regular Turkish get up nailed down, the bottoms up get up is a great way to maximize the equipment you already have, challenge the stability you've built in new and interesting ways, and it's great for improving grip strength and prepare you for greater challenges.

How to do a Bottoms-Up Turkish Get Up

1. Get your kettlebell stable in the bottoms-up position and press it overhead.

2. Tap your leg and send that leg back into a lunge with your knee on the ground.

3. Swing your front leg 90-degrees to its own side into a figure 4 position.

4. Look up at your kettlebell and slide your open hand down your thigh and plant it on the ground. This is an iron cross position.

5. Press into your grounded foot and hand, and use your abs to lift your back knee. Sweep your back leg through to sit.

6. Bring your elbow to the ground, keeping your shoulder active.

7. Roll over to your back.

8. Use both hands to guide your kettlebell down to your chest then over to the ground next to you.

9. Reverse this process to come up.

‼️ Disclaimer ‼️

This video is for educational purposes only. Here at Ashland Strength Studio, we're a crew of personal trainers, dance teachers, and/or yoga instructors. As such, we do not treat, prescribe, diagnose or do any other doctor-y things. Because physical exercise can be strenuous and subject to the risk of serious injury, we urge you to check with your doctor before using any exercise equipment or participating in any physical activity. You agree that your participation in any physical activities we share in this video or on any other platform is entirely voluntary, and you assume all risks including injury, illness, or death.