Shoulders / CoreKettlebell
Turkish Get-Up
Comprehensive biomechanics and technique cues to execute Turkish Get-Up with joint safety, maximal activation of the Shoulders / Core, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Gym Equipmentpeso livre
Kettlebells de Ferro Fundido / Competição
Pesos esféricos de ferro fundido com alça larga para balanços, agachamentos taça e levantamento turco.
🧍How to Use Machine (eBolts Avatar)proper biomechanics
Machine Identification in GymID: kettlebell
eBolts GYM
Physical Adjustment Points
Código de Cores por Peso
Identifique o peso pela faixa colorida na base da alça (ex: 16 kg amarelo, 24 kg verde).
Alça Larga com Pegada Dupla
Permite segurar com as duas mãos para kettlebell swings ou taça.
Setup Checklist
- •Inicie os movimentos com flexão de quadril (hip hinge), não agachando.
- •Mantenha a coluna neutra e use a potência dos glúteos e posteriores.
- •Trave o abdômen e respire com força no topo de cada elevação.
Equipment Alternatives
Dumbbells:
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Resistance Band:
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight / At Home:
Pike push-up with feet elevated.
Gym Machine:
Equivalent machine or convergent leverage machine at the gym.