The Turkish Getup

The turkish get-up is a fantastic exercise to build legendary shoulder strength

The Turkish getup is a fantastic exercise to build shoulder muscles, and all round strength and conditioning. It’s particularly useful for wrestlers, MMA fighters, BJJ and other combat athletes that use both standing and ground positions.

The Turkish getup is a freestyle type kettlebell movement which is unassuming powerful for developing strong shoulders. It’s also fantastic for your core, and combined with the kettlebell swing can make for an extremely intense workout.

[1] To begin the exercise lie flat on the floor, face up, carefully placing the kettlebell roughly 12 inches beside your right arm.

[2] Roll onto you right, towards the kettlebell, grab the kettlebell with two bent arms.

[3] Roll back onto your back firmly gripping onto the kettlebell

[4] Gently let go of the kettlebell with the left hand, and bench press the weight up with your right hand, make sure your arms are fully vertical from the floor and elbows are locked out, from this point onwards unless directed the kettlebell will be held in this position.

[5] Bend your right knee and plant your foot firmly onto the ground

[6] Lift the right shoulder off from the floor, sort of like doing a twisting ab crunch

[7] Twist until you have to support your weight onto your left elbow (which will be firmly on the ground.

[8] Pop off from your left elbow onto your hand, the hand should be slightly behind but out wide.

[9] Raise your butt and extended left leg off the floor. With your weight balanced on your left hand and right leg, begin to pass your left leg underneath you, knee and toes on the ground, ending up on a lunge type position

[10] Stand up, hold the position, and then reverse the process to sit back down

Notes: Remember to keep a straight back at all times

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• Turkish Get-Ups (kettlebellhell.wordpress.com)