How to do Turkish Get-up
- Step 1: Lie on the floor with your right knee bent and your right foot flat on the ground. Have your left leg straight for the starting position.
- Step 2: Hold a kettlebell or dumbbell in your right hand and keep your wrist, elbow, and shoulder in vertical alignment. Move your left arm to the side with the hand flat on the floor for balance.
- Step 3: Engage your abs, take a breath, and raise your torso off the floor, making sure to keep your right arm straight and the kettlebell over your shoulder joint. Push yourself with your left arm until your torso is vertical and you’re in a seated position.
- Step 4: With the kettlebell still over your right shoulder and left hand supporting you, bend your left leg and place the knee on the floor, raising yourself. Keep your back straight as you raise your torso higher and remove your left hand from the floor.
- Step 5: Square your hips to create a solid lunge position, take another breath, and lift your left knee, stepping on the left foot. As you do that, get up to the standing position by extending your knees and hips. Keep the kettlebell over your shoulder, and don’t bend your elbow.
- Step 6: Reverse the motion by lunging back, lifting your left foot off the floor, landing on your left knee, and rotating the left leg behind your body.
- Step 7: From there, place your left hand on the floor, extend your left leg in front of you, and get into the seated position without extending the right knee. Maintain the kettlebell over your right shoulder.
- Step 8: Bend your left arm to lower your torso further and lie on your back carefully and into the starting position without bending your right arm.
Turkish Get-ups Benefits
The Turkish get-up is a functional exercise in which you lie on the ground while holding a weight over your head, stand up, and then reverse the entire movement until you can safely return to the ground.
- This exercise is one of the most functional and effective exercises you can do. Turkish get-ups work major muscle groups across your entire body, including your glutes, traps, shoulders, lower-back muscles, core muscles, hamstrings, triceps, lats, and calves.
- When performing the Turkish get-ups muscles are worked throughout the entire body. It uses every main muscle group and it trains both mobility and stability in several joints and through varying positions. The Turkish Get-up is an exercise that develops stability and mobility throughout the body, in particular the shoulders and hips. Using the stabiliser muscles to steer your body around an overhead weight gives you the mechanical advantage to be stronger. The real beauty of this exercise is that every muscle has to work with each other in order to complete the full movement. It is therefore an awesome strength builder.
Turkish Get-up / Muscles Worked