Turkish get-up

The Turkish get-up is a whole-body functional and strengthening exercise that is performed through a number of different phases, incorporating a wide range of muscles to transition through the phases and then back to the starting position. The movement involves most of the joints and multiple muscles within the body and therefore produces a huge range of benefits, which includes:  Developing both upper and lower body stability  Developing strength in the upper body, trunks, and hips  Promoting cross lateralisation (getting right brain to work with left side)  Encouraging shoulder mobility and stability  Developing of thoracic extension and rotation  Encouraging hip and leg mobility  Stability in two different leg patterns – lunge stance as well as squat stance  Encouraging the upper and lower extremities to work reciprocally  Stimulating the vestibular system and proprioception to develop balance

Explanation of exercise

1. Lie on the floor, with knees drawn up in a foetal position. Both hands should be on the kettlebell close to the body. 2. Position the kettlebell handle at the base of the palm whilst keeping a locked wrist – avoid hyperextension of the wrist.

3. Lock the elbow and maintain this position throughout the movement. 4. Keeping the kettlebell close to the body, roll over onto the back. Look at the kettlebell as the arms are extended to a straight position, stretching the opposite arm out to the side. Bend the leg at the same side as the stretched arm and place the foot on the floor, with the heel close to the glutes. The opposite leg is extended out straight. 5. Using a strong abdominal connection, come up to a seated position, maintaining the kettlebell arm at full extension (straight position) and allow the opposite arm to take some of the weight from the floor. 6. Contract the glutes to lift the hips. 7. Draw the extended leg underneath the body, allowing the knee to be positioned close to the hand on the floor.

8. Lift the supporting hand from the floor and rotate the back leg into a lunge position. The arm holding the kettlebell remains fully extended at all times. 9. Step forward onto the front leg to a full standing position, again maintaining the kettlebell arm at full extension.

10. Reverse all of these steps slowly back to the starting foetal position before repeating on the opposite side.

Technique considerations

 Make sure to be looking at the kettlebell at all times. The weight is above the head during the entire exercise, so it’s important to know where it is.  Maintain a contracted core throughout the movement.

Muscles used

 Quadriceps  Glutes

 Hamstrings  Muscles of the arm – triceps, biceps  Muscles aorund the shoulder – deltoids, trapezius, teres major, teres minor, subscapularis, supraspinatus, infraspinatus  Muscles of the core – erector spinae, rectus abdominis.

Alternative, Modification or Progression

Modification – Turkish get up without weight

To regress the Turkish get up, perform the movement without a kettlebell to master the technique.

Phase 1: Lying down – extend arm

Phase 2: Seated position

Teaching and cue notes

Teaching and cue notes

Phase 3: Hip bridge

Phase 4: Leg underneath, arm down

Teaching and cue notes

Teaching and cue notes

Phase 5: Arm extended, lunge position

Phase 6: Fully standing

Teaching and cue notes

Teaching and cue notes