Looking for a new exercise to challenge yourself this month?
Grab a kettlebell and try out the Turkish Get-Up!
The Turkish Get-Up is a great full-body #exercise and can help impact several aspects of your overall #fitness. This exercise increases #core and #shoulder stability, improves cross lateralization (right side of brain works with left side of the body), increases #balance and promotes hip, trunk, shoulder and core #strength. Once this exercise is consistently practiced, you’ll be surprised at how durable your body feels. This will result in more efficient movements that you’ll notice in your daily activities. It’s important to note that with increasing levels of lower back pain in Americans, creating a strong and mobile mid-back is essential as it takes the load partially off the low back and puts it on the thoracic (mid-back) part.
It’s essential to know that you should never load weight with poor movement, no matter what the exercise may be. If you can’t keep form with weight, leave the #kettlebell and practice the movement with a yoga block or no weight at all.
To perform these properly (for the right arm):
1. Start by lying flat on your back with the kettlebell in your hand, resting on your chest.
2. Press the kettlebell upwards until the working arm is fully extended over your chest.
3. Once completed, press your right foot and left forearm into the ground.
4. From here, using your left arm and core, sit up onto your left forearm, keeping your right arm extended overhead.
5. Continue sitting upward onto your left hand until your left arm is fully extended. Then, perform a high bridge by pushing your hips into the air, creating a straight line from your left leg all the way to your head.
6. Next, perform a low sweep of the left leg (move your left leg underneath you, this forces you to rotate your torso and hips) until your body is in a tripod position. The tripod position has three points of contact with the ground as they make-up your sweep leg (which is your leg behind you), your front leg and your non-working arm (in this case your left arm). It’s important to keep your non-working wrist directly in line with your non-working shoulder.
7. Push off the ground with your left hand, creating an upright kneeling position.
8. Pivot your left leg (like a windshield wiper) so it’s behind your right leg, creating a lunge position with your front leg.
9. Push off the ground with your back foot, returning to an upright standing position.
10. Return your left knee to the ground with the kettlebell fully extended overhead.
11. Pivot your rear leg back, getting ready to find the ground with your non-working hand.
12. From here, find the ground with your left hand, creating the tripod position.
13. Perform a reverse sweep of your left leg while keeping the kettlebell fully extended overhead. This step will return your bottom to the ground with your sweep leg straight out in front of you.
14. Lower yourself from your left hand to your left forearm by sitting back on the ground.
15. Continue lowering yourself until your left shoulder reaches the ground and eventually your whole torso.
16. Lay your right leg back onto the ground and lower the kettlebell back to your chest.
**This is one full repetition**
Controlling the movement for the entirety of the exercise is crucial. You’ll notice this exercise takes a lot of total-body stabilizing, and it’s important to not move too fast so you can avert from potential injury. There are a lot of moving parts and multiple body parts to be conscious of when moving, and you must control it. The working arm (in this case, the right arm) should be stiff, or flexed, throughout the entire movement in order to avoid a weak shoulder. Have fun with this exercise and watch yourself become a stronger and more fit individual.
If you need help with this exercise, find a fitness trainer on staff that can assist you.
Below are demonstration videos to assist you with the complete movement.