How to Do a Turkish Getup

There are plenty of other exercises that work the triceps, shoulders, pecs, core, lats, obliques, hips, glutes, quads, and hamstrings.

For whatever reason, people love them, so turkish getups are not going away and we will do them occasionally when the circumstance is right but they combine so many steps and do so many things, in our opinion you're better off to break up the movements to get the same benefits with less risk. I.e., kettlebell windmills or kneeling windmills, reverse lunges, surrenders, situp getups, etc.

That said, here’s the Turkish Getup since you insist! 😉

If you're a beginner, start light. I suggest using a small glass of water 💧 to perfect your balance before using a kettlebell.

1. Make sure to take extra caution when getting the weights into position for the press. You can protect yourself by pulling the kettlebell close to your body and then rolling it on top of you. Angle your weighted arm away from your torso at a 45 degree angle and balance the kettlebell with your hand deeply inserted through the window. Your forearm should be vertical. From here you can strongly press the kettlebell until your arm is locked out with the mass of the kettlebell straight over your shoulder.

2. Ensure that your lats stay engaged and make sure the leg on the weight bearing side is bent, as that's the leg you'll use to help push yourself onto your free elbow. With the kettlebell locked out, roll yourself onto your un-weighted side, resting on your forearm,

3. Then sit up while straightening your arm until you are sitting all the way up and pressing your hand into the floor. Make sure your hand is not behind you, but instead located outside of your hip.

4. From here, making sure your feet are splayed, you can drive your hips towards the sky until you've created a strong tripod position out of your two feet and your one hand still planted in the ground.

5. Now you have space underneath you; room to sweep your straight free leg behind you into the beginning of the lunge position.

6. Make sure your lunge is wide enough so your knee does not travel over your toe, and lift your upper body to vertical. You're now hands-free and ready to stand.

7. Push your front foot into the floor and keeping the weight directly over your shoulder, stand out of the lunge position, bringing your rear foot next to what was your front foot.

Once you have stood fully and fixated the kettlebell, you can repeat the steps in reverse. Reverse lunge, hand to the ground, sweep the leg out in front, hips down, elbow down, shoulders down and return the bell to the chest.

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