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by Tom Black
This exercise requires balance and flexibility, and with heavier weights becomes very challenging. It is usually performed with a dumbbell, but variations include using a kettlebell or even an Indian club held in a leveraged position to make the lift more difficult. We'll start first with the Get-Up using a dumbbell.
| The Turkish Get-Up Basic description | ||
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The lift starts by lying on your back with the lifting arm perpendicular to the floor holding the dumbbell. From this point the lifter rises off the floor without unlocking their elbow, finishing in a standing position with the dumbbell triumphantly overhead. There is no particular set rule governing how the lifter "gets-up" off the floor, as long as the arm remains straight. Typically, the lifter will use the non-lifting hand to push and balance themselves off the floor, with their back and abdominal muscles acting as the prime movers in the exercise. Next, the lifter will get up on one knee, and bring the other foot to a position flat to the floor and then this leg will basically be in a position to lift up out of the lift, like coming out of a squat thrust.
The Turkish Get-up can be performed with many
different implements. Today, it seems to be a favorite among martial
arts fans and people in various combat sports. The lift is basically a
full body movement with elements of coordination and balance that are beneficial
in these areas. The lift is good for anyone seeking functional
strength. Using a Kettlebell for the movement is popular and
even a barbell is possible. Recent resurgence of Indian Clubs in the
form of Clubbells gives yet another implement that can be lifted in the
Turkish Get-Up fashion. In the starting position the club can be held
in a "torch" position, perpendicular to the floor, or held
parallel to the floor to yield the extra challenge of leverage to the
lift. Another variation is to start with the dumbbell or other
implement on the floor beside the lifter. The lifter then curls and
presses the weight up into the starting position described above, with the
arm perpendicular to the floor and elbow locked. It is also possible to
start with the dumbbell on the floor but situated "above" the head
of the lifter. Then the lifter reaches out and does a half pull-over
and ends up with the dumbbell in the starting position noted above.
All these variations present different challenges to the lifter, and make
for a very varied routine with the lift. |
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