Get-Up progression
Turkish Get-Up
Move smoothly, rest as needed and stop before technique changes.
Sets:
0
Part 2 — Main Circuit (Coach’s Notes)
Single Bell — 5–7 reps @ Medium
What it means: A single‑kettlebell circuit that favours control and flow.
How to do it: Run the circuit with one bell. On unilateral moves, do left then right before moving on. Keep transitions tidy.
Goal: Steady cadence and consistent quality across the whole circuit.
- Park the bell with intent.
- Reset grip before every heavy set.
Rep Ladder — 1–2–3–4–5 reps @ Medium
What it means: A rep ladder that climbs step by step, then restarts.
How to do it: Per exercise, perform 1–2–3 (or the shown steps). On unilateral moves, complete left then right for each rung before moving on. Keep cycling.
Goal: Practice, not punishment — build skill and control as the ladder rises.
- Keep breathing smooth.
- Stop before technique breaks.
Weight Ladder — 5 (Light) → 3 (Medium) → 2+ (Heavy)
What it means: A load ladder with descending reps: 5 (Light) → 3 (Medium) → 2+ (Heavy).
How to do it: On unilateral lifts, complete all three steps on one side (5L→3M→2+H), then switch sides. Keep every rep crisp; the “+” is optional and only if form is perfect.
Goal: Show identical technique as load rises and reps drop — no grinding.
- Match the groove at all three loads.
- Stop the “+” the moment lockouts soften or path wobbles.
Double Bell — 5–7 reps @ 2× Goldilocks (Double Snatch: 2× Light)
What it means: Use two kettlebells of equal weight and move them together — this is a format, not a specific exercise.
How to do it: Perform each exercise with both bells in sync. Keep posture centered; don’t let one bell race ahead.
Goal: Symmetry and control across all reps.
- Even rack/backswing; bells travel as one unit.
- Match start/finish timing on both sides.
Timed — 30s preparation + 7 exercises × 3 rounds: 20s work / 15s rest per side or set
What it means: Time‑boxed work with built‑in rest windows.
How to do it: Follow the on/off timings exactly as written. Move to the next exercise when the timer tells you. Complete the required laps.
Goal: Own the pace and keep positions crisp from start to finish.
- Choose loads you can maintain the whole time.
- If form drops, shorten reps or switch to a safer variation.
Uneven — 5–7 reps; run 2 sets: set 1 = L bell left + M bell right, set 2 = swap sides
What it means: Mixed-load sets to train symmetry: Medium in the weaker hand, Light in the stronger hand.
How to do it: Perform 5–7 reps with M (weaker) + L (stronger), then swap bells between arms and repeat.
Goal: Both sides should look and feel as if the bells weigh the same.
- Control the path; avoid leaning into the heavy side.
- Posture tall, ribs stacked, quiet transition.
Part 3 — Finisher Formats
Format: Standard / Single Bell — sets of 10 @ Medium
What it means: A focused finisher block to end strong and clean.
How to do it: Use a sustainable rep target and keep technique sharp throughout.
Goal: Leave 1–2 good reps in reserve and finish feeling fast and tidy.
- Finish strong but tidy.
- Stop while you still look sharp.
Format: Rep Ladder — 5–10–15–20 reps per arm @ Medium
What it means: Up and down steps (ladder) to manage effort and pace.
How to do it: Climb the reps modestly, then descend. Switch sides cleanly and keep posture tall.
Goal: Controlled pace, no grinding at the top of the ladder.
- Stop early if form fades.
- Shake out forearms between sets.
Format: Weight Ladder — 10 @ Light, 8 @ Medium, 5 @ Heavy
What it means: Up and down steps (ladder) to manage effort and pace.
How to do it: Climb the reps modestly, then descend. Switch sides cleanly and keep posture tall.
Goal: Controlled pace, no grinding at the top of the ladder.
- Stop early if form fades.
- Shake out forearms between sets.
Format: Double Bell — 2–4–6–8–10 @ 2× Goldilocks; Double Snatch uses 2× Light
What it means: Two equal bells used together for symmetry and control — this is a format, not tied to pressing alone.
How to do it: Keep both bells synchronized in path and timing. Choose a rep scheme that stays clean for the whole block.
Goal: Even shoulders, stable midline, matched tempo.
- If one bell drifts, slow down and re-sync.
- Reset the rack before each new set.
Format: Uneven — sets of 5, then swap the Light and Medium bells
What it means: Mixed-load finisher for symmetry training.
How to do it: Use Medium on the weaker side and Light on the stronger side for 5 reps, then swap bells and repeat.
Goal: Make both sides look/feel as if the loads were equal.
- Keep the line of pull/press identical on both arms.
- No torso tilt toward the heavy side.
Format: Timed — 10 reps every minute for 10 minutes
What it means: Every Minute on the Minute — start a crisp set each minute.
How to do it: Begin at 0:00, finish the target reps, rest the balance. Repeat each minute for the set duration.
Goal: Same rep quality from first to last minute.
- If you miss a minute, drop reps or stop.
- Explode with the hips; tame the arc.
Format: Carry — Best sustainable distance in 10 minutes (1 bell, rest as needed)
What it means: Single-bell carry focused on posture and midline.
How to do it: Walk controlled distances with one bell (rack/suitcase/overhead). Rest as needed, then continue.
Goal: Calm breathing, tall posture, no leaning.
- Short, quiet steps; eyes level.
- Ribs stacked over pelvis throughout.
Format: Carry — Best sustainable distance in 10 minutes (2 bells, rest as needed)
What it means: Double-bell carry with equal weights for symmetry.
How to do it: Carry two bells in sync (rack/suitcase). Rest as needed; keep stance centered and even.
Goal: Balanced shoulders and stable midline — no wobble.
- Match bell height and timing.
- Don’t let one side lead the step.
Format: Carry — Sustainable distance in 10 minutes; swap bells left/right after each set
What it means: Uneven carry (Medium + Light) to train symmetry.
How to do it: Start with Medium in the weaker hand and Light in the stronger hand. Walk your set distance, then swap bells between hands and repeat.
Goal: Both sides should move as if the weights were equal.
- Keep torso vertical; avoid drifting toward Medium.
- Quiet, even steps; eyes forward.
Format: Carry — Quality distance blocks: Heavy → Medium → Light
What it means: Weight Ladder carry — distances at Heavy → Medium → Light.
How to do it: On unilateral carries, complete all three loads on one side first (H→M→L), then switch hands. Keep posture tall across all loads.
Goal: Identical control at heavier loads; no leaning.
- Brace before each pick-up; set the shoulder.
- Short steps; maintain level shoulders.
Format: Carry — Distance blocks vary across 10 minutes
What it means: Rep Ladder carry — distances/holds increase each rung, then you rest and restart.
How to do it: Climb the distance steps (e.g., short → medium → long), rest, then start again at the short block. Keep posture tall throughout.
Goal: Sustainable posture as distance ramps up.
- Shake out hands between rungs as needed.
- Finish the last few meters as clean as the first.
Format: Carry — Continuous quality effort at a repeatable pace
What it means: Timed carry — one sustainable quality effort.
How to do it: Carry at a pace you can own. Switch hands, rest or finish the set before grip, breathing or posture breaks down.
Goal: Calm breathing, minimal sway, consistent pace.
- Switch hands once at the midpoint and re-brace.
- Eyes forward; keep steps short and even.