A Turkish Get-up is my favorite exercise of all time. Lay down flat and extend one arm overhead. If you are new to this exercise, just try it with no weight first, then you can add an appropriate dumbbell or kettlebell like in the pictures below.
The main rule for the extended arm is the elbow stays locked out and perpendicular to the ground at all times. Bend the same side leg as the extended arm and keep the heel engaged with the ground. The opposite arm is flat on the ground. Use your abs, arm on the ground, and heel on the bent leg to get to a seated position (Picture #2).
The next move will determine your success with this exercise. Bridge your hips off the ground using the hand on the ground and the opposite foot (weight in the heel) (Picture #3). Bring the “straight” leg back to the plant hand and put your knee on the ground by the hand. Remember that the whole time this is happening, the “working” arm has to remain locked out at the elbow and perpendicular to the ground. Now, you are in a lunge position. Get your hand off the ground and “cleanup” your posture. Drive off that front heel to a standing position.
That’s half the rep (ha, ha!... evil trainer laugh)! Now, reverse everything and get back to a lying-flat position. Move the opposite leg from the hand that is overhead, behind you and down so that the knee touches (reverse lunge). Put your same-side hand beside it. Here’s the bridge again…use your hand and heel of the front leg to hold you so that you can “clear” the other leg, back to a straight and laying down position. You should be sitting on your bottom at this point, so use your abs, and plant arm to return to the start position (laying flat with the working arm extend perpendicular to the ground).
Pay close attention to the pictures. You can also watch an online video demonstration of me doing this tricky but amazing exercise.
Low-Impact Version– If you have shoulder or hip issues, you can simply lie down and stand up the easiest way possible. Perform two reps and you figure out the technique right for you.
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