The Turkish get-up exercise is one of the most functional exercises that you can do. The movement takes you from when you’re lying on the floor to standing upright. You’ll do all of this while holding a kettlebell above your head.
The full-body exercise is phenomenal for improving coordination – as well as shoulder stability – so that you have the ability to pick up heavy things as well as avoid injuring the vulnerable shoulder joint. It also trains the simple (but necessary) skill of getting off the floor. The complex Turkish get-up is a full-body exercise which emphasises balance, coordination, core strength and stability, in addition to overall body tension.
How Athletes Will Benefit From The Turkish Get-Up
For outdoor athletes the stability gained through the Turkish get-up is a major plus. It will help you to generate more power through your core as well as create a firm, solid base throughout your trunk so that you can transition forces between your lower and upper body.
While, for example, skiing on the mountain, this strength will assist you to maintain a still upper body while your legs execute turns at breakneck speeds. In addition, it’ll keep you balanced and holding your momentum while running through steep, technical terrain.
How To Do The Turkish Get-Up
You don’t need much space or equipment in order to be able to perform the Turkish get-up. Just ensure that you have sufficient room to comfortably move from a lying to a standing position.
You may want to utilise an exercise mat in order to make your time on the floor more comfortable. Otherwise, all you need is a kettlebell. Remember that if you’re new to the exercise, start with something light and add resistance once you feel confident with the movement.
- Step 1: Lie down on your mat, on your left side and in a foetal position. Have the kettlebell on the mat in front of your chest and take hold of the handle using an underhand grip in your left hand. If the weight is quite heavy for you, hold it with both hands and make use of an overhand grip with the right hand.
- Step 2: Roll onto your back and have the kettlebell at your side. Twist your left knee to almost 70 degrees. Position your left foot flat onto the mat and then extend your right leg at a 45-degree angle away from your body.
- Step 3: Push the kettlebell straight up and then directly over your chest. Do this until your elbow(s) are fully lengthened. If the weight is on the side which is lighter, and you are able to lift it with control, you will be able to use your left arm only. Then drop your right arm to the ground, extending it at 45-degree angle from your body. Place your palm down to support you. This is the starting position and which you’ll need to return to this with each repetition. From this moment on, make sure that you keep your eyes on the kettlebell. Hold it straight overhead with control.
- Step 4: Making sure that you keep your eyes on the kettlebell, roll up onto your right elbow. There needs to be a straight, vertical line from the kettlebell and down all the way through your shoulders to your grounded elbow is.
- Step 5: Straighten your grounded arm in order to brace yourself up into a sitting position. Move your hand closer to your body if you need to.
- Step 6: Push your hips off the ground until the thigh of your bent leg – as well as your torso – form a dead straight line.
- Step 7: Move your right leg back into a kneeling position beneath your hips. Come up off your grounded hand and then bring your torso to an upright position.
- Step 8: Pivot your back foot in order to enter a lunge, with your knee still remaining on the ground.
- Step 9: Finally, stand up and then bring your feet together.
- Step 10: Reverse the movements in order, still keeping your eyes on the bell.
If you want to learn how to harness the power of the kettlebell then you should do our Kettlebells Course. For more information, please follow this link.