Exercise Name: Turkish Get-up
Primary Muscle: shoulders
Secondary Muscles: quads, abs
Level: Intermediate
Body Segment: Upper, Core, and Lower
Form Cues:
• Begin by lying on your back with left leg fully extended and right leg bent at the knee with right foot flat.
• The weight or kettlebell is held in your right hand with the arm fully extended above you toward the ceiling and over the right shoulder at a 90-degree angle to the floor.
• The left hand has palm flat on the floor at a 45-degree angle to torso.
• Drive torso higher as you first lift up to your left elbow and then to your left palm.
• Lift hips off of the floor by using left palm and right foot, squeezing glutes and maintaining a straight right arm above your right shoulder with the weight.
• Thread the left leg under the body so that it is in a kneeling position, then rotate your left hip so that it becomes a lunge.
• Keeping your right hand fully extended toward the ceiling, lift the left hand and come into a standing position with feet together.
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