TURKISH GET UPS
How To Perform Turkish Get Ups
The Turkish Get-Up is an advanced full body exercise that improves coordination, strength and stability for many muscles and joints simultaneously, specifically, the shoulders, core, and legs.
(For a beginner variation, review Half Turkish Get Ups)
Level/Difficulty: Intermediate to Advanced
Muscle Group(s): shoulders, triceps, rectus abdominis, quads, glutes, back
Equipment: none (dumbbell or kettlebell optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Core engaged, “reach” and press weight to celiing the entire time, move slowly to stand and lay back down
Before starting:
Be sure to use a weight that is not too heavy.
To start this exercise, lay on your back with the kettlebell/dumbbell in your right hand, pressed to the ceiling. The right knee should also be bent and the left arm outstretched to the side.
Press the left arm down as you sit up from the floor. Continue to reach the KB with the right arm to the ceiling.
Once set, raise yourself from your left elbow to your left hand, keeping the KB positioned.
Use the left hand and the right foot to help "bridge" and lift your hips off the floor. Be strong here, then slide your left leg/knee under both hips.
Push away from the floor and lift your torso to an upright position. Use your right leg to stand all the way up. Slowly reverse these steps to return to a laying down position. Perform your reps then switch sides.
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