Do you have a favorite exercise? If not, you might now. The Turkish get-up, which is an exercise that can be challenging for the beginner or the athlete, is full of conditioning and endurance. Here’s what it is, what it does and how to make it work for you.
If you have ever watched someone do the Turkish get-up, then you’ve probably thought, “Looks basic. Looks simple. Looks easy.” You’re got one out of three right. The Turkish get-up is simple as far as it doesn’t require extensive training to get it right, nor do you need much equipment (besides a mat and kettlebell). However, like many other workouts that seem simple and easy, you’ll find that the Turkish get-up is anything but.
Here are some great benefits for this exercise, so add it to your ‘must do’ workout list, and get moving:
- It can improve your balance and coordination
- Strengthen your core
- Improve your lower body and upper body strength
- Contribute to more agility and endurance
- Contribute to better upper and lower body stability
- Improve your ability to focus and concentrate
- Increase your shoulder stability and strength
- It’s a great core workout to add to your weekly (or daily) exercise plan!
One of the best ways to start the Turkish get-up is by working out with a buddy or personal trainer. There are several movements-in-one that you need to do correctly, in order to maximize this exercise. So, let’s go through them!
Start on the Floor, and Lift Your Leg
Place the kettlebell in your left hand, with your arm fully extended. You’ll want to assume this position throughout the entire exercise. With your arm extended (high and mighty!), position your left leg with bended knee. Your other leg should be flat and straight. Roll yourself over slightly to pull yourself up. Just make sure to use the strength of your thighs—not your core—otherwise, you’ll be using a lot more energy than necessary.
Stand Up, Keeping Your Arm Up High
Keeping your arm up high and gripping onto the kettleball, make sure your hips are straight as you place your right palm on the ground to lift yourself up. Place your foot back with your other leg still on bended knee (and your arm continuing to extend above your head).
Make sure that your shoulders aren’t arching forward, and you have shifted your weight adequately, so you’re ready to get into a standing position without falling. With your arms held high, stand up. Then, take a deep inhale and exhale. Get back to the starting position by reversing the order of steps you just took.