Turkish Get-Up

Turkish Get-Up

Clearly some angry guy in turkey invented this nasty exercise! Traditionally performed with a kettlebell, this exercise can also be done with a dumbbell… so you really have no excuse not to do it! This exercise will take a bit of practice to get used to it – so make sure you perform this move a few times prior to incorporating it into your workout.

Like most exercises in our arsenal, the turkish get-up is a full body movement. When it’s part of a WOD – it’s usually the part that kills us the most!

To properly explain how to do this, it’s best to do with the pictures as I go along…

Step One – Starting position – Lift DB directly above you – at a 90 degree angle to your body

Step Two – Lift the knee up, place your foot flat on the ground – using the leg on the same side as the DB – Your opposite arm should be out at 45 degrees from your body, providing stability

Step Three – Lift the DB upwards as high as it can go, keeping your legs in the same position – use your core for this. Begin to bring your opposite arm (the one on the ground) as close to your body as possible – use it as leverage to thrust you hips upwards

Step Four – By thrusting your hips upwards, you will have created a space between the arm you are using to stabilize yourself and the leg with the bent knee – you will then bring your opposite leg (the one that is straight) through the ‘opening’. This is referred to as ‘threading the needle’. The leg will now end up behind you.

Step Five – Straighten your body out and prepare to lift the dumbbell as high as it will go! Your arm remains straight the whole time with the DB above your head.

Step Six – Stand up fully straight. The DB should have travelled this whole time along the same plane (more or less!)… the only difference being elevation change

Step Seven – It’s not over yet! The DB still remains directly above you! You must return all the way to the starting position doing the exact opposite sequence.

And that completes ONE repetition

 

 

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