MeridianMovement Library
Upper BodyCoreMobility

1-arm Bottoms-up KB Turkish Get-up

1-arm Bottoms-up KB Turkish Get-up is a unilateral upper body, core, and mobility exercise training the hip, knee, ankle, shoulder, elbow, wrist, and thoracic spine across the sagittal, frontal, and transverse planes, using Kettlebell.

Laterality
Unilateral
Planes
Sagittal · Frontal · Transverse
Equipment
Kettlebell
Primary joints
Hip · Knee · Ankle · Shoulder · Elbow · Wrist · Thoracic Spine
01

How to perform it

  1. 1Hold a kettlebell in the bottoms-up position with one hand — bell up, handle down — then perform the full Turkish Get-up sequence: lying to standing and back, while maintaining the KB inverted throughout every phase. The bottoms-up grip dramatically increases the wrist, forearm, and shoulder stability demand while also requiring heightened focus and grip tension throughout the movement. Move deliberately and breathe at each transition point, maintaining a locked-out elbow and packed shoulder at all times. Avoid rushing or letting the KB tip — the bottoms-up position demands maximum concentration and shoulder stability at every position.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLLateral LineLLSpiral LineSPLDeep Front LineDFLDeep Back Arm LineDBALSuperficial Front Arm LineSFALDeep Front Arm LineFALSuperficial Back Arm LineBALFront Functional LineFFLBack Functional LineFBL

Joints

HipKneeAnkleShoulderElbowWristThoracic Spine

Plane of motion

SagittalFrontalTransverse

Training intent

MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

03

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Kettlebell exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingFront Functional Line trainingBack Functional Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesElbow exercisesWrist exercisesThoracic Spine exercises