Turkish Get Up (Full Body Exercise)

Functional full body strength movement that requires advanced movement pattern acquisition. Builds shoulder stability necessary for overhead strength, requires core strength and develops total body proprioception.

Start Position:

• Lie flat on your back
• Right hip flexed to 45 degrees
• Right knee the flexed to 90 degrees
• Right foot planted in the ground
• Right hand holds weight, extended over chest and shoulder
• Left arm flat on ground
• Left leg flat on ground

Movement 1

• Perform a sit up
• Keep the right arm pointing at the sky
• If necessary prop up on left elbow
• "Look" the right arm upwards

Turkish Get Up - First Movement

Movement 2

• Left hand placed to your side and slightly behind on the ground
• Left your hips off the ground by pushing simultaneously through your right foot and left hand
• Keep the right arm pointing at the sky
• "Look" the right arm upwards

Turkish Get Up - Second Movement

Movement 3

• While supporting yourself on..
• Left hand and arm
• Right foot
• "Kick" your left like behind you (in between left arm and right leg)
• End in the half kneeling position
• Keep the right arm pointing at the sky
• "Look" the right arm upwards

Turkish Get Up - Third Movement

Movement 4

• Stand
• Step lef leg forward and meet right leg
• Keep the right arm pointing at the sky
• "Look" the right arm upward
• End in the half kneeling position

Turkish Get Up - Fourth Movement

Movement 4

• *Reverse each movement to return to the start position
• Repeat on the other side to complete one repetition

Turkish Get Up - Full Movement

Common Mistakes to Avoid

1. Not keeping weight pointed toward ceiling/sky
2. Not looking weight upward
3. "Dragging" your leg through to half kneel position
4. Rushing the movement