The Turkish Getup is a total-body exercise that challenges coordination, shoulder and core stability. It may look like one of the most intimidating gym exercises out there. Although it does take practice, it is extremely effective and we are here to break it down for you.
In one hand raise a dumbbell or kettlebell overhead to where the weight is directly over the shoulder. Secure this position by keeping an engaged core with your ribs down and stomach tucked in. Your shoulder should be in a stable position–shoulder pulled down away from the ear and your arm locked out.
Step your opposite-side leg back (like a reverse lunge) while keeping the weight and arm locked out overhead. Then bring your knee on the leg you moved back behind you onto the floor.
Keeping the weight still overhead, rotate the hip of your back leg out, allowing your shin will rotate a 45-degree angle inward (in relation to your knee).
Look up at the weight to stabilize and rest your free hand on the floor by hinging at the hip. Check your shoulder alignment and positioning, making sure your shoulder stays stable, weight above the shoulder, and no shrugging of the shoulder or bending at the elbow.
Slowly, while in control lower your back to the ground using your obliques. As you lower your back to the ground, keep looking at the weight and watch it shift to being stabilized directly over your chest. Straighten the bent leg, so that you are lying completely flat on the ground except for the weight it still locked up over your chest.
You made it down, now to get back up by reversing the movement. Bend the same knee you had bent before. Using your free hand and obliques to get your torso upright again. Sweet your bent knee back inward and back by rotating your hip inward, so that you are once again at the bottom of a lunge position, and then slowly come back to your initial standing position.
Repeat at least 10 times per side to get the hang of the movement.
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