Turkish Get-up
(4.08)
through 13 votes
through 13 votes
muscles: | Lower Back, Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Glutes |
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auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids |
required: | Doable Without Equipment And Weights |
optional: | Dumbbell, Kettlebell, Workout Partner |
fitness level: | Hard |
exercise type: | Strength |
General And Specifics
- this full body exercise improves stability, coordination and flexibility
- it strengthens the core and shoulder musculature
- additionally, it supports your health by activating your circulatory system and improving your posture
- all groups of muscles have to work together to exercise successfully
- beginners should start with less or no weight
Starting Position
- place a dumbbell or kettlebell on the floor
- lay down beside it
Correct Execution
- roll to the side and grasp the chosen tool with both hands
- turn on the back again with the weight on the abs
- from now on, always keep the sight on the weight
- do not bend the wrists
- push up the weight, it is held up during the whole exercise
- choose one hand, with which you want to hold the tool above the shoulder with stretched out arm
- angle the leg on the side of the weight and put this foot next to the knee of the other leg
- spread the almost fully stretched leg to the outside a bit
- lift the upper body with a crunch movement, bring the free arm on the forearm and then the hand
- roll to this hip side, the side which holds the weight points diagonally up then
- hold the tension on the hand and the feet
- lift the hip and bring the stretched out leg into a kneeling position below your body (hand, knee and feet have contact to the floor)
- the body weight is now on the knee, take the hand away from the ground
- stretch the legs now and erect your body
- go over into a standing position
- invert the course of motions and go back to the starting position, this is one rep
- switch sides and repeat
tip for the workout
- if you are experienced, you can try to do it with a partner