Turkish Getup

This wonder from the Mediterranean will build muscle from head to toe


Exercise No.5: The Turkish Getup.

Works: Every muscle from your head to your toes. Strong emphasis on the core, legs and shoulders.

Benefits:

+ The Turkish Getup is by and large one of the best if not the best total body exercise that will strengthen your core and improve your balance and flexibility.

Directions:

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Lie on the ground with the kettlebell on your right side. Roll onto your right side and thread your hand through the handle of the kettlebell. This is called the "pistol" grip.

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Roll back onto your back and extend the kettlebell directly over your head facing up. Make sure your arm is fully extended and that your wrist is neutral and doesn't bend. Your left hand will be flat on the ground at a 45-degree angle, and your right leg will be bent at the knee and hip.

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With your right leg, drive through the floor so that you raise your pelvis and torso with your weight resting on your left elbow. Then, raise yourself up to your left hand.

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Bridge up so that your left hip is no longer on the ground, and swing your left hip back so that you end up in a lunge position.

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Once in a lunge position, stand up. To complete the exercise, reverse the entire motion by doing a reverse lunge, finding the floor with your left hand, resting on your left elbow, finding the floor with your back, and gently lowering the kettlebell back to the floor. During the entire exercise, the kettlebell will be raised above your head.

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Common mistakes: The most common mistake people make when performing the Turksih Getup is trying to just stand right up. Instead, you want to use your angles with your opposite arm and get up to a lunge position.