Turkish get up :
1. Lie flat on the floor, face up, placing the kettlebell 12 inches beside your right arm. Roll onto your right and grab the kettlebell with two bent arms. This is important; trying to lift with just one arm will damage your shoulders.
2. “Roll onto your back firmly gripping onto the kettlebell. Let go of it with the left hand, and bench-press the weight up with your right. Make sure your arm is fully vertical from the floor and your elbow is locked out. Unless directed, the kettlebell will now be held in this position.
3. Bend your right knee and plant your foot firmly onto the ground. Lift the right shoulder off from the floor, sort of like doing a twisting ab crunch, supporting your weight on your opposite elbow
4. Pop off from your left elbow onto your hand, the hand should be slightly behind but out wide. Raise your butt and extended left leg off the floor. With your left hand and right leg planted on the ground, begin to pass your left leg underneath you, knee and toes on the ground.” 5. Stand up and hold the position, then return to the starting position by performing all steps in reverse order, in one smooth movement. Once you get proficient, set a timer for five, 10 or 15 minutes and do as many TGUs as you can. Trust me, you’ll be breathing.
Turkish Get-Up Form Tip
The kettlebell Turkish get-up is a move that builds strength and balance through your whole body, as well as teaching you to create tension and stability in a variety of positions. With lighter weights you might get away with bad form, but as you go heavier you’ll need to keep the weight directly overhead, allowing you to lift it efficiently. Start with a shoe balanced on top of your fist to teach yourself the form, then progress to a kettlebell. For a real challenge, you can eventually move on to doing this with a barbell.
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