Turkish Get Up
TURKISH GET UP
The Turkish Get Up exercise is a full body exercise that will challenge your core endurance, shoulder stability, hip mobility, and overall co-ordination. This exercise can be used as a warm up using lighter weights, or can be an active part of your workout if using heavier weights or if going for more repetitions. There are a few phases with this exercise.
Start - Begin in Fetal Position and roll out until you are lying down on your back. Grip a kettlebell with one hand and bend the same side’s leg. Reach out with the opposite arm.
Arm Extension - Extend the arm so that the elbow is straight and the wrist and elbow are stacked directly in line with your shoulder.
Elbow Support - While keeping your arm completely vertical to the floor prop your body up on your support arm’s elbow.
Hand Support - Maintain eye contact with the kettlebell and prop your body up to support yourself with your hand.
Hip Extension - Lift the pelvis off the floor by generating power through the bent knee’s hip. The elevated arm should be in line with your support arm at this point.
Leg Sweep to Tripod - Sweep your extended leg to below you and support your body by holding it up with your knee
Split Squat - Transition from a Tripod to a Split Squat by raising the torso to an upright position. Your hand will be off the floor at this point
Full Stand - Transitions to a standing position while keeping the top arm vertical to the floor.
At this point you will need to reverse the motion to get back to starting position.
Structures Involved:
Core
Obliques
Transversus Abdominus
Rotator Cuff
Deltoids
Trapezius
Glutes
Related Conditions:
Strength and Conditioning
Full Body Warm Up
Shoulder Dislocation or Subluxation
Other Exercises
