Zirv Fitness
Strength exercise

Turkish Get-up

How to do it

  1. Lie on the back holding a weight overhead in one hand with that arm locked out and the same-side knee bent.
  2. Brace the core and press up onto the opposite elbow and then the opposite hand, keeping the weight locked overhead.
  3. Drive through the bent leg to lift the hips into a bridge, sweeping the straight leg underneath the body.
  4. Move into a half kneeling position with the torso upright, tracking the weight overhead with the eyes throughout.
  5. Stand up fully from the half kneeling position, keeping the arm locked out during the transition.
  6. Reverse each step deliberately to return to the floor, exhaling on exertion and avoiding rushing any transition.

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
Primary muscles
Core, Shoulders, Gluteus Maximus
Measured in
Reps and weight
Tools
1RM Calculator