Last week in our Team Industrial Strength training we worked on the Turkish Get Up. This is a great exercise for developing strength, flexibility, stability and body awareness. This movement will really work your shoulders, and if you have difficulty stabilizing weight in the overhead loaded position due to shoulder inflexibility, this movement is for you.
How to Perform this Kettlebell Workout
There are 5 basic steps to performing the Turkish Get Up. You can break these down and practice one at a time using light weight and work up to the total movement using heavier weight. Regardless of the weight you are using always treat it as if it is heavy. Start with the weight close to the body and press it up using both hands. Keep your eyes on the weight at all times.
Movement one: The Get up Sit up
Starting on your back, weight pressed up, bring the same side leg toward your butt, knee to the sky, opposite arm and leg out to about a 45-degree angle from the body. From here contract your abdominals and raise up on to your off-hand elbow.
Movement Two: Hip Bridge
The next part of the movement is the Hip Bridge. You will Raise up to the hand of your off-arm, and at the same time raise your hips up off the floor. You can do either a low hip bridge or a high hip bridge, both are technically correct, just do what feels most comfortable for you.
Movement Three: The Leg Under
While holding the Bridge you will bring your opposite side leg under and behind your body, planting the knee in a stable position. You will be moving that supporting hand in the next move so make sure you are stable on that knee.
Movement Four: Windmill
Focus on hips movement here and keep your core tight to align your body and stabilize the weight overhead. Make sure your shoulder is packed as down and back as you move your body to align vertically. This portion of the movement is awesome for your shoulder mobility and stability.
Movement Five: The Overhead Lunge
The final movement is the overhead lunge. Use a windshield wiper movement to align foot and look forward, this will be helpful to maintaining stability as you stand from the overhead lunge. Drive off the ball of your back foot. Stand forward, not just straight up, it will feel much stronger. As you reach the top the weight should feel balanced in a neutral position with the entire body.
From here you will perform all the movements in reverse order to return to the starting position.
Low repetition and frequent performance is the key to developing strong Turkish Get Ups, which is key to building other strong movements. Take your time and be methodical on your form and technique. Use a lower weight to maintain proper form. It is pointless to perform this exercise with sloppy form.
Complete 10 Turkish Get Ups with each arm.
You can alternate sides or do all one then all on the other.
Progress to heavier weights as long as you can maintain good form.
See the video below for Coach Alex’s demonstration of the exercises.
With all workouts you should focus on proper form and full range of motion to avoid injury.
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