Get-Up to Kneeling
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Kettlebell, Mat
Primary muscle group
Obliques, Deltoids
Secondary muscle groups
Gluteus Maximus, Triceps Brachii, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Supine to Half-Kneeling Transition Under Load
Training goal
Coordination
Sport
General Athletic Development, MMA, BJJ, Wrestling, Tactical / Military
Overview
Purpose. Teach loaded rolling, hip hinging and overhead stability in a scalable, low-risk sequence.
How it fits the system. A beginner-level supine to half-kneeling transition under load entry in the Functional Training section, programmed to develop coordination. Related work in the library: Trap Bar Carry and Suitcase Deadlift.
Primary muscles
Obliques, Deltoids
Secondary muscles
Gluteus Maximus, Triceps Brachii, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Supine to Half-Kneeling Transition Under Load
Equipment
Kettlebell, Mat
Difficulty
Beginner
How to Perform
- Lie supine with a kettlebell pressed up in one hand and the same-side knee bent.
- Roll onto the opposite elbow, then press up to the hand.
- Sweep the straight leg back into half-kneeling.
- Pause, then reverse the sequence exactly.
Coaching Cues
- "Eyes on the bell the whole time."
- "Elbow locked, wrist neutral."
- "Move one step at a time."
Common Mistakes
- Rushing the transitions.
- Letting the loaded elbow bend.
Progressions & Regressions
Progressions
Complete the full Turkish get-up to standing.
Regressions
Perform with no load, or with a shoe balanced on the fist.
When to Use It
When to use
Warm-ups, shoulder stability and coordination work.
When not to use
Shoulder pain overhead, or wrist pain.
Programming
3–5 reps per side, 2–3 sets, 60 seconds rest.
Popular
Popular Articles
