The Turkish getup is one of the most universal full body exercises you can do and one of my all time favorite kettlebell movement to do. This movement really makes you focus and concentrate through out the whole exercise. You must really work on stabilizing almost every muscle in the body to perform this correctly from beginning to end.
This is a pretty complex movement, just because there are alot of steps to it, but anyone can perform this exercise. The way I like to teach this exercise is to take your shoes off and use one as your kettlebell and balance it on your hand like you are a waiter, which really makes you focus on making slow, controlled moves through the exercise. Once you can successfully perform the Turkish getup without the shoe falling off, then start with a very small weighted kettlebell and work your way up. You never want to put more strain on your shoulder than your body is able to handle.
Keys to performing this exercise correctly are making sure there is always a straight line from the kettlebell, through the wrist, elbow and shoulder. You should feel like you are punching through the ceiling. Also you should pick a spot high on the wall or the ceiling and watch that spot throughout the whole exercise.
This exercise is great for core, stabilizing, and increasing strength, and the best part is, it is one of the most functional movements out there. I usually do this exercise at the beginning of my workout and utilize it as a full body warm-up. You will want to start with 2-3 times per side and then you can work your way up to 5-8 or increase the weight.
Follow the video above or the step by step pictures below. If you do not feel comfortable doing these yourself, call our office to set up an appointment with our exercise physiologist or take one of our kettlebell classes.