How to: Turkish Get-Up
- Start by lying on your left side on a yoga mat with your knees bent and a kettlebell positioned on the ground next to you. Using both hands, grab the kettlebell handle and roll onto your back then resting the kettlebell on your stomach. Now lying flat on your back, with your right leg extended and left knee bent keeping your foot flat on the ground, grab the handle with your left hand, inhale and brace your core then exhale as you press the kettlebell up by extending your left arm. The kettlebell should rest on the back of your forearm with your arm fully extended and aligned with your shoulder. Your right arm should lie flat on the ground at approximately 45 degrees away from your body. This is your starting position.
- Inhale and brace your core. Looking directly at the kettlebell and keeping your arm fully extended, roll up onto your right elbow. Once stable, roll up onto your right hand then lift your hips so that your body forms a straight line from your right shoulder to your right foot.
- Exhale as you distribute your weight between your right hand and left foot so you are able to sweep your right leg under your body to reposition it behind you into a half kneeling position. From here, find a stable lunge position and look straight ahead. Press through your front foot and extend your legs to finish in a standing position with the kettlebell extended overhead.
- This is the halfway point. Perform the above steps in reverse order to return to the starting position. Keeping the kettlebell extended, inhale as you take a big step backward with your right foot and lower your right knee to the ground.
- Leaning to your right, extend your right arm to support yourself on the ground and distribute your weight between your right arm and left leg so you can reposition your right leg in front of you and lower your hips to the ground.
- Slowly roll down onto your right elbow and finally onto the ground to return to the starting position. You should feel the tension in your shoulders and core throughout this exercise as you maintain control of the kettlebell extended overhead. Initially you can practice this movement with a lighter weight to ensure you are comfortable with performing the sequence correctly. Once you are confident with your execution you can start loading the exercise. Repeat for the specified number of repetitions or time on each side.
Alternative Exercises for Dumbbells
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