Turkish Get-up

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