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It works all of them. The Turkish getup is a superexercise. The payoff is huge: Whenever I see improvement in proficiency and performance in the getup, I also see increases in the squat and deadlift. Place a kettlebell you can also use a dumbbell on the floor and lie down so that the weight is sitting next to your right shoulder. Holding the kettlebell tight to your chest, roll backwards until your lying flat on the floor again. Place your legs so that they each form a degree angle with your body.

SEE VIDEO BY TOPIC: Basics of the Turkish Get-Up with Master RKC, Keira Newton

How To Do A Turkish Get-Up With Correct Form, According To A Trainer

Ready for a new, next-level way to challenge yourself? Please meet the Turkish get-up, or TG for short. The multistep exercise makes for one impressive Instagram video, but this complex move is so much more than social media fodder.

Not to mention, with so many different steps to one exercise, you can expect to engage all of your major muscle groups, including your abs, shoulders, chest, and glutes. Now, the question: Are you down to get up?

Follow this quick guide to owning the TG. This will help you nail every step of the move. Seriously, Google it. Your move: Work up to sets 5 reps per side to improve strength and decrease your odds of injury.

This article originally appeared in the November issue of Women's Health. United States. Type keyword s to search. Today's Top Stories. Bend right leg, placing foot flat on floor. Stretch out left arm and leg to the side at a degree angle. Get a good grip on handle and press weight up toward ceiling, locking out elbow completely and keeping gaze on kettlebell. With eyes still on bell overhead, rise onto left forearm, then push into palm of left hand to sit up.

Engage abs, then push through right heel and squeeze glutes to lift hips until right thigh is parallel to floor. In one fluid motion, raise torso and slide left leg behind body, toes angled toward back-right corner behind you.

Swivel left shin to the left so that foot is directly behind body and raise torso to come into a half-kneeling lunge. Keeping core tight, drive into right heel to stand, feet hip-width apart. Reverse move to complete 1 rep. It helps with your center of gravity and helps you move through space better in general.

Then, finally, the full get-up. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.

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Is it worth it? Turkish get-up – exercise review

Through WHStrong Squad, Women's Health taps the most trusted trainers across the country for their best fitness advice. This time around, we're talking to Next Fitness Star Betina Gozo about her favorite plank variation. Sure, you've seen kettlebells at the gym and maybe you've even tried them out in a CrossFit class. But when you're left to your own devices, you may find yourself wondering: What am I supposed to do with this wonky weight? Here's one advanced kettlebell move you should absolutely add to your arsenal: the Turkish get-up.

The Turkish get-up is a total-body exercise that increases torso stabilization and overall strength. The movement is very complex and requires upper body strength to maintain a weight overhead, shoulder stability, hip and glutes strength to raise your body off the floor, and tremendous core strength.

During human development we earn our right to progress onto more demanding movements. Babies learn to roll before they can crawl, and crawl before they can walk. Beginners often advance too quickly and end up injuring themselves. The Kettlebell Turkish Getup will not let you progress too quickly. It will stop you in your tracks.

Turkish Getup

What if I told you that you could work on strength, stability, mobility and flexibility all in one movement. That you could make your body more resilient and injury proof. You could get your hips and shoulders stronger and more stable. It's a graceful movement that isn't done enough. Part of the reason is because it's difficult to do. It requires patience, skill, control, and fluidity. The get-up, as is often referred to, is not a movement that is done with quickness. It requires focus and concentration to perform each segment with quality.

The Right Way to Do a Turkish Getup

Then say hello to the Turkish get-up. The Turkish get-up is traditionally done with a kettlebell, but it can be done with dumbbells, sandbags , barbells, and even a fellow human! Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish get-up using a pound weight. It is also believed that ancient wrestlers in what is now Turkey invented the get-up to prepare for their grueling competitions. History also reports that Turkish Janissaries used the get-up as a part of their strength training regimen.

The kettlebell get-up is getting more popular all the time, but it's only worth doing if you're committed to doing it right.

Targets : Total body. Equipment Needed : Kettlebell. Level: Advanced.

How to Do a Turkish Get-up

Ready for a new, next-level way to challenge yourself? Please meet the Turkish get-up, or TG for short. The multistep exercise makes for one impressive Instagram video, but this complex move is so much more than social media fodder.

SEE VIDEO BY TOPIC: Kettlebell Turkish get up for beginners

There's no denying that the Turkish Get-Up TGU sure looks cool — and when you do it, you definitely feel powerful and strong. But did you know it can actually save your life, too? More than just a self-esteem booster, the TGU is one of the most versatile skills you can learn. Not only can it make you stronger and fitter, it may even save your life some day. Whether you're 8 or 80 years old, everyone can benefit from this skill. The TGU will improve your rolling, hinging, lunging, standing, kneeling, and pressing abilities.

The Ultimate Guide To The Turkish Get-Up

The Turkish get-up is one of the most functional exercises you can do. The move takes you from lying on the floor to standing upright, all while holding a kettlebell above your head. The full-body exercise is great for improving coordination and shoulder stability so that you can lift heavy things and avoid injuring the vulnerable shoulder joint. It also trains the simple but necessary skill of getting off the floor, says certified personal trainer Sarah Polacco, fitness director of Achieve Fitness in Boston and StrongFirst Team Leader. While Polacco says that the move brings a wide variety of benefits—like learning to slow down and think through movements more intentionally, and building overhead strength and stability—she also notes that proper execution requires a few foundational skills. You can try using a very light weight or just your body weight, but if you are still experiencing pain in either your knee or shoulder, stop and see a physical therapist or doctor to get it sorted out. And it kind of is, in terms of remembering the steps and nailing the muscle memory and coordination.

Want ridiculous strength to conquer all Spartan obstacles while at the same time “bomb-proofing” your body from injury? Then say hello to the Turkish get-up.








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