Turkish Get Up
StrengthMobilityCoreBalanceFunctional
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Body Part: Shoulders
Description
The Turkish Get Up is a full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
How to Perform
- Lie on your back with your right leg bent and foot flat on the floor. Extend your left leg straight out.
- Hold a kettlebell in your right hand with your arm extended towards the ceiling. Keep your eyes on the kettlebell throughout the movement.
- Press through your right foot and roll onto your left hip and forearm.
- Push up onto your left hand, keeping the kettlebell stable overhead.
- Lift your hips off the ground by pressing through your right foot and left hand.
- Sweep your left leg back into a kneeling position under your body.
- Align your torso upright by adjusting your kneeling position.
- Stand up by driving through your right foot to come to a standing position with the kettlebell overhead.
- Reverse the steps to return to the starting position.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Start with a light weight to master the technique before progressing to heavier weights.
- Maintain a strong grip on the kettlebell and keep your wrist straight to ensure stability.
- Focus on controlled movements; avoid rushing through each step.
- Engage your core throughout the exercise to maintain balance and control.
- Keep your eyes on the kettlebell at all times to help maintain alignment and focus.
- Practice each segment of the movement separately if you're new to this exercise.
- Ensure that each transition is smooth and deliberate, particularly when moving from kneeling to standing.
Common Mistakes
- Rushing through the movement without maintaining control.
- Not keeping the wrist straight and aligned with the forearm.
- Allowing the shoulder to collapse instead of keeping it packed.
- Failing to keep the eyes on the kettlebell throughout the movement.
- Not using the non-working arm to assist in the initial roll to elbow.
- Letting the knee cave in during the lunge portion.
- Raising the hips too high during the transition to the hand.
- Not aligning the back knee with the front foot during the lunge.
- Neglecting to engage the core throughout the entire exercise.
- Using the lower back instead of the hips to drive the movement.
Recommended Exercises
Explore exercises related to Turkish Get Up for shoulders training and similar movement patterns.
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