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How To Do a Turkish Get-Up

January 24, 2023 3 min read

How To Do a Turkish Get-Up

Introduction to the Turkish Get-Up

The Turkish get-up is a full body exercise that requires strength, mobility, and stability. It may look simple, but it is a challenging exercise that engages multiple muscle groups and helps to improve functional movement. In fact, the Turkish get-up is often used in rehab settings to help individuals regain strength and mobility after an injury.

But the Turkish get-up isn't just for those recovering from an injury. It can also be a great exercise for athletes and fitness enthusiasts looking to improve their overall strength and movement patterns. The Turkish get-up can be performed with a variety of equipment, including a kettlebell, dumbbell, or barbell. In this article, we'll be focusing on the kettlebell version of the Turkish get-up.

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Benefits of the Turkish Get-Up

The Turkish get-up is a great exercise for a number of reasons:

  • It helps to improve mobility and stability in the shoulders, hips, and core
  • It strengthens the muscles in the shoulders, chest, back, and legs
  • It can help to improve posture and body awareness
  • It can be used as a warm-up exercise or as part of a strength training workout

Overall, the Turkish get-up is a versatile and effective exercise that can benefit anyone looking to improve their overall strength and movement patterns. Now, let's take a closer look at how to properly perform the Turkish get-up.

How to Do a Turkish Get-Up

Before you begin, it's important to choose the appropriate weight for your Turkish get-up. As a general rule, you should choose a weight that allows you to perform the exercise with good form, but still provides a challenge. If you're new to the Turkish get-up, you may want to start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.

Now, let's take a step-by-step look at how to properly perform the Turkish get-up:

  1. Start by lying on your back with the kettlebell held in your right hand, arm extended straight up towards the ceiling. Your left hand should be placed on the ground next to your body for support.
  2. Press into the ground with your left hand and lift your hips off the ground, bringing your right foot underneath your body and planting it firmly on the ground. Your left leg should remain straight and extended.
  3. Keeping your right arm extended, use your left hand to push yourself up into a kneeling position, with your left knee bent and your right leg extended behind you.
  4. Stand up, maintaining a tight core and keeping the kettlebell held overhead with your right arm extended.
  5. Reverse the steps to return to the starting position, being sure to keep control of the kettlebell at all times.

It's important to maintain good form throughout the Turkish get-up. Keep your core tight, your shoulders square, and your movements controlled. As you become more comfortable with the exercise, you can increase the weight and/or speed at which you perform the movement.

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Modifications and Variations

The Turkish get-up can be modified or varied to suit your needs and abilities. Here are a few ideas:

  • Use a lighter weight or no weight at all if you're just starting out
  • Perform the exercise with a dumbbell or barbell instead of a kettlebell
  • Add a pause at each step to increase the time under tension and challenge your stability
  • Perform the exercise with a slower tempo to focus on control and form

Remember, the key to the Turkish get-up is maintaining good form and control throughout the movement. As you become more comfortable with the exercise, you can gradually increase the weight and/or speed at which you perform it.

Conclusion

The Turkish get-up is a full-body exercise that requires strength, mobility, and stability. It can be a great exercise for anyone looking to improve their overall strength and movement patterns, and it can be modified or varied to suit your needs and abilities. Give the Turkish get-up a try and see the benefits for yourself!