Turkish get-up

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HardAbout 8 minOn your own

Getting from lying to standing and back while holding a weight overhead. A steady shoulder, trunk strength and moving well, all in one.

Video: Muscle & Strength

Set up

Lie on your back with the weight pressed straight up in one hand. Bend the knee on that side with the foot flat. The other arm and leg go out on the floor at about 45 degrees.

You need: A light kettlebell or dumbbell

Steps

Roll up onto the other elbow, then onto the hand
Lift the hips and sweep the straight leg under you into a kneeling position
Stand up from the kneeling lunge
Reverse every step back down to the floor

Coaching points

Eyes on the weight, arm locked
Slow: a minute per rep is fine
Learn it with no weight first

Adjust it

Easier

Only go up to the elbow or the hand, or use no weight.

Harder

A heavier weight.