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Turkish Getup

The Turkish get-up is a total-body exercise that increases torso stabilization and overall strength. The movement is very complex and requires upper body strength to maintain a weight overhead, shoulder stability, hip and glutes strength to raise your body off the floor, and tremendous core strength. It’s a very functional movement and includes many of the most basic human movement patterns.

Instructions

  1. 857_A
    Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest. Bend the knee of the same side to a 90-degree angle. Keep your opposite leg straight, and place it 5-10 degrees away from the midline of your body.
  2. Turkish Getup
    Start by lifting the dumbbell to the sky, and crunching onto your opposite elbow. Keep the elbow of the arm holding the dumbbell locked out.
  3. 857_C
    Hike your hips in the air and sweep the straight leg underneath the body, stepping back and settling onto your knee.
  4. 857_D
    Shift the weight away from your hand and onto your knee and front foot as you bring your torso upright. Push to a standing position, keeping the dumbbell lifted the entire time. Lower slowly back to the ground.

Trainer’s Tips

  • Make sure you keep your elbow locked out throughout the exercise.
  • Keep your eyes focused on the dumbbell throughout the entire movement.
  • Take your time and concentrate on each segment of the exercise.