Tomorrow I’m going to share with you guys an awesome workout I did a couple weeks ago that incorporates the Turkish Get-Up exercise. Since this move requires a bit of choreography, I thought I’d throw up a quick post breaking down how to do a proper Turkish Get-Up. I use a 15-lb kettlebell when I do it, but a dumbbell also works just fine. Adjust the weight to your fitness level, and if you want to start out with just your bodyweight until you master the motion, that’s fine, too!
- Step 1: Start on your back, right arm extended perpendicular to the ground holding the weight, right knee bent with foot flat on the ground, left leg extended on the ground.
- Step 2: Using your left arm for support, push yourself into a seated position, right arm still straight up, left hand flat on the ground.
- Step 3: Lift your butt off the ground, supporting yourself on your left hand and right foot. The majority of your weight should be off your left leg. Again, adjust right arm so that it is always staying perpendicular to the ground throughout the whole exercise.
- Step 4: Bend your left leg, bringing it back under your butt, knee on the ground.
- Step 5: Push off that left leg and hand to bring yourself into a kneeling position.
- Step 6: Stand up, bringing your left foot in line with your right, posture should be straight, right arm still fully extended holding the weight.
- Step 7: Reverse the movement back into the starting position.
Once you’ve got the move down, I would encourage you to use a weight that really challenges you—if you can do five Turkish Get-Ups in a row without a bit of struggle, increase the weight! I know a lot of people (by “people” I really mean “girls,” but I’m trying this whole politically correct thing) worry they’ll look bulky if they do weight training, but I promise that unless you’ve adopted the training style of a bodybuilder, use crazy heavy weights and are supplementing with Creatine, using a heavier kettlebell for your Turkish Get-Ups will be a-OK 🙂 . 15 pounds isn’t exactly anything to write home about, but I started with a 10 and was happy I traded up.
If you’re a newbie to this move, practice it a couple times. Tomorrow’s workout is a doozy!