Everyone has their
favorite exercise for the hypothetical argument of “if you could only do one exercise,
what would it be?” The reality is there are probably a couple exercises that
legitimately offer the “bang for the buck” that is needed to qualify for this scenario. The Turkish get up is definitely one of those exercises; it taxes the entire
body and provides a myriad of benefits. While it doesn’t offer the overall strength
building and all around beastliness of a deadlift or the cult like following of
the squat, it definitely deserves a look.
The “get up” is fantastic for
creating transitional stability, forcing you to maintain composure in a
continually changing position against an external load. The key to the “get up”
is to take it slow, break it into multiple pieces and make sure you “lock in”
each position before moving to the next.
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After safely getting the weight into place assume the starting position with the working arm locked out overhead and the leg on that same side bent (third picture). From here push yourself up to a seated position with the weight still locked out overhead (fourth picture).
Once stabilized in the seated position, extend the hips (first picture) and pull the straight leg through so you are in a kneeling position with the non-working hand still on the ground (second picture). From there "windmill" yourself up to a lunge like position with the knee still on the ground (third picture). Lastly, lunge up to a standing position, the weight locked out overhead (fourth picture). This marks the half way point, now you have to reverse the process to complete one repetition on this side. Obviously this needs to be done on the other side as well.
If the kettlebell pulls the shoulder into too much flexion a dumbbell can be used to help center the weight over the arm.
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| Turkish Get up with dumbbell |
If you have cranky shoulders and the overhead position is less than pleasant, a sandbag get up might be the ticket.
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| Sandbag get up |
All in all this is a great exercise that can be very challenging when done right and loaded appropriately. If this is totally new to you feel free to start with no weight, just lock the arm out overhead and don't forget to keep it that way as you move.
-KO
