Enhancing Skills

Turkish Get-Up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The Turkish Get-Up is a full-body exercise that involves lifting a weight from a lying position to a standing position and back down again while keeping the weight stable overhead. This exercise works on strength, stability, and mobility.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Shoulder stretch
  • Wrist stretch

Warmup to do prior to exercise:

  • Arm circles
  • Bodyweight squats
  • Lunges
  • Plank

How to select the proper weight: Start with a light weight to master the movement and then gradually increase the weight as you become more comfortable with the exercise.

Proper form:

  1. Lie on your back with your knees bent and feet flat on the floor. Hold the dumbbell with your right hand and extend your right arm straight up.
  2. Roll onto your left side and prop yourself up on your left forearm.
  3. Push yourself up with your left arm while extending your right leg and keeping the dumbbell straight above your shoulder.
  4. Bring your left leg under your body and stand up while keeping the dumbbell overhead.
  5. Reverse the steps to return to the starting position.

How to reduce the difficulty: To reduce the difficulty, use a lighter weight or remove the weight altogether and perform the exercise with just your bodyweight.

How to increase difficulty: To increase the difficulty, use a heavier weight or perform the exercise for more reps or sets.

Number of reps:

  • Beginner: 3-5 reps per side
  • Intermediate: 6-8 reps per side
  • Advanced: 10 reps per side

Estimated time for exercise: 1 set of 10 reps per side would take around 10-15 minutes.

Body Group:

Full Body

Muscle Group(s):

Abdominals, Hamstring, Quadriceps, Shoulders

Muscles used:

Primary:

Deltoids

Secondary:

Rectus abdominis, Obliques

Tertiary:

N/A

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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