Turkish get-up
Also called get-up, kettlebell get-up
- Works
- Front of the shoulder · anterior deltoid
- Deep trunk · transversus abdominis
- Buttocks · gluteus maximus
- Sides of the trunk · internal and external obliques
- Needs
- Kettlebell or dumbbells
Setup
Learn it with no weight, or with a shoe balanced on your fist. Lie on your back. Hold the weight in one hand with a straight arm above your shoulder. Bend the knee on the same side, foot flat.
Steps
- Keep your eyes on the weight all the way.
- Roll onto the opposite elbow, then onto that hand.
- Push through the bent leg to lift your hips.
- Sweep the straight leg under you and put that knee on the floor.
- Lift your hand off the floor and kneel upright.
- Stand up, keeping the arm straight above you.
- Reverse each step to lie down again. Do the same number on the other side.
Breathing
Breathe steadily between steps. Breathe out on each effort.
Where you feel it
In your shoulder, stomach and hips, with the whole body working together.
Common mistakes
- Taking your eyes off the weight.
- Bending the arm that holds the weight.
- Rushing the steps.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the shoulder holding the weight feels unstable.