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Exercise Benefits With Proper Form & Technique

Turkish Get-up

(3.67)
through 6 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, TrapeziusMuscle, DeltoidsMuscle
required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebell, Workout Partner
fitness level:Hard
exercise type:Strength
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Execution - 4th StepExecution - 5th Step
Execution - 6th StepExecution - 7th Step

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