Zirv Fitness
Strength exercise

Dumbbell Turkish Get-up

How to do it

  1. Lie on your back holding one dumbbell in a straight right arm pressed toward the ceiling, right knee bent with the foot flat on the floor.
  2. Brace the core and press through the right heel and left palm to roll up onto your left forearm, keeping the dumbbell locked out overhead.
  3. Push up onto your left hand, then drive the right glute forward to lift your hips into a high bridge.
  4. Sweep the left leg back and plant the knee behind you, moving into a low kneeling lunge while the shoulders stay stacked under the dumbbell.
  5. Rise to standing by driving through the front foot and squeezing the gluteus maximus, tracking the weight overhead the entire way up.
  6. Reverse each position in order back to the floor, breathing steadily and avoiding any tilt of the loaded arm as you complete the rep.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Dumbbells
Primary muscles
Core, Shoulders, Gluteus Maximus
Measured in
Reps and weight