When it comes to strength and fitness, it is not just lifting weights or the ability to run long distances. To develop overall strength, you have to learn to use the body in a controlled and coordinated manner under a load.
Turkish get up is a complex movement with multiple steps woven into one motion.
It teaches your body to develop awareness and control while moving with a weight.
Lifting the body from lying to a standing position, while holding a weight overhead, tremendously challenges your core strength. The core has to create stability as well as generate power to maintain the body in a strong and stable position as you bend, twist and lunge.
It is important to perform all the steps of Turkish get up in a controlled manner to reap maximum benefits out of it.
In this post, we’ll break down the movement step-by-step and see how to do it properly.
Turkish get up video:
A step-by-step breakdown
Step1 – To get started with Turkish get up, lie down in a fetal position facing the kettlebell. Your hips and knees should be at 90 degrees. Arms should be close to your body. Your elbows will be touching your ribs.
Now insert your hand inside the handle of the kettlebell and grip it. You have to insert the hand deep into the handle so that it makes a 45-degree angle and crosses the heel of the palm. The other hand will be placed on top of the handle.
Step 2 – With both hands pull the kettlebell close to your chest and roll on your back so that you come in a supine position.
Step 3 – Now using both hands press the kettlebell up. In this position, your elbow will be locked and wrist will be straight. Fix your gaze on the kettlebell. Don’t take your eyes off the kettlebell.
Step 4 – At this point, keeping the knee of the same side as the kettlebell bent, spread the other leg at a 45-degree angle. And the other arm parallel to the other leg.
Pack in the shoulder. Pull it down towards the lats.
Step 5 – Push through the heel of the bent foot and diagonally roll up on the other elbow.
In this position don’t relax your shoulder. The palm will be flat on the ground.
Step 6 – Push with your hand and sit up, locking the elbow. The shoulders will be tight and eyes on the kettlebell.
Step 7 – From this position, shifting your weight on the hand and the heel of the bent foot, lift your hips up. The bottom hand should be in line with the raised arm to keep the balance and stability.
Step 8 – The next transition will be a low sweep. Sweep the leg inwards to a half-kneeling position. The angle between both legs will be 90-degrees and hand will form an extension of the line of this knee.
Step 9 – From here you sit back and get under the weight and extend your hips. Take your eyes off the kettlebell and look forward.
Step 10 – Now windshield wipe your leg outwards to get into the lunge position and stand up.
Step 11 – To go down you need to take a wide step back and gently bring yourself down until your knee touches the floor. Windshield wipe your leg inwards to make a 90-degree angle with the front leg.
Step 12 – Again sit back and come under the weight. Place your hand in front of the back knee on the floor. and slide the hand on the thigh and in the same line place it a little forward on the floor.
Step 13 – Then shift the weight back on the heel of the front foot bring the back leg forward. No need to swipe just bring it out and sit down.
Step 14 – Back down to the elbow and slowly come down by pushing hard into the floor.
Bracing the trunk and counter pull the weight to the opposite hip gently come down.
Step 15 – Pull it down. With the other and on top of the kettlebell lower it down and bring it back to the starting position.
Congratulations! You have completed one rep of the Turkish get up. Now start with the other hand.
Benefits of the Turkish get up
Turkish get up, with its complex movement pattern that engages the entire body, offers tremendous benefits.
- Increases core stability
- Improves joint mobility
- Stabilizes rotator cuff muscles of the shoulder
- Activates your glute muscles
- Builds complete body strength
- Enhances muscle coordination
- Great for lower back strengthening
Turkish get up is a full body workout which targets every major muscle group as you go from lying, to kneeling, to lunging up and then back again to the starting position. Make it a part of your workout routine to enhance your overall strength.
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