Difficulty level: Advanced
Target Muscle: Abdominals
Equipment: Kettlebell
Instructions for proper form
1. Start by lying on your back with one kettlebell in each hand, extended straight above your shoulders; keep your wrists locked. 2. Bend your right knee and place your foot flat on the floor, ensuring that your heel is close to your glute. 3. With your left arm, press the kettlebell overhead while keeping your right arm at your side. 4. Roll onto your right side, pressing through the right arm to lift your torso off the ground while keeping your left kettlebell vertically aligned. 5. Move from your elbow to your hand while keeping your gaze on the kettlebell. 6. Lift your hips off the floor into a bridge position, making sure to keep the kettlebells stable. 7. Sweep your left leg underneath your body, positioning it behind you on the mat. 8. Adjust your body until you are kneeling on your right knee with your left foot in front of you. 9. From this position, press up to standing while keeping the kettlebels locked. 10. Reverse the movement to return to the starting position while maintaining control and stability. Repeat on the opposite side.
Common mistakes to avoid
1. Letting the kettlebell drift away from the shoulder, losing alignment. 2. Not maintaining a strong core throughout the movement; this can lead to lower back strain. 3. Rushing through the movements instead of performing them with control; speed can lead to poor form and injuries. 4. Forgetting to keep the gaze on the kettlebell, which helps with balancing.
Benefits
Specific benefits of the exercise
1. Improves core strength and stability through dynamic movements. 2. Enhances shoulder stability and mobility. 3. Increases functional strength that translates to real-world activities. 4. Promotes coordination and balance by requiring multiple muscle groups to engage.
Expected results and timeframe
With consistent training, expect improved core strength and overall body coordination within 4-6 weeks of practice, along with enhanced weightlifting performance as you gain proficiency with this complex movement..
Who this exercise is best for
This exercise is ideal for advanced lifters, athletes looking to improve overall body coordination and stability, and individuals aiming to build strength through complex compound movements.
Scientific studies supporting its effectiveness
Research suggests that exercises engaging various muscle groups through multiple planes of motion, like the Turkish Get Up, promote functional strength and core activation (source: Journal of Strength and Conditioning Research, 2016).
Variations
Beginner modifications
Beginner versions can include using a single kettlebell (in one hand), performing partial movements to build up to the full Turkish Get Up, or starting from a seated position instead of supine.
Advanced progressions
Advanced variations can involve performing the get up with increased weight, incorporating an overhead lunge after standing, or adding a rotation at the top of the movement to further challenge stability.
Integrations
Complementary exercises
Incorporate exercises like planks, single-arm rows, and rotational lunges which complement the core stability required for the Turkish Get Up.
Super set recommendations
Super set the Double Kettlebell Turkish Get Up with kettlebell swings or overhead presses to maximize strength endurance of the shoulders and core.
Sample workout routines
A workout routine could include: 1. Warm-up with dynamic stretches. 2. 3 sets of Double Kettlebell Turkish Get Ups (5 reps each side). 3. 3 sets of kettlebell swings (15 reps). 4. 3 sets of planks (30 seconds). 5. Cool down with static stretching.
Exercise combinations
Combine the Turkish Get Up with other compound movements like deadlifts or squats in a full-body routine to maximize overall strength and conditioning.
Best time to do this exercise in your workout
The Turkish Get Up should be performed either at the beginning of your strength training workout when your energy levels are highest or as a finisher to activate the core and stability after completing your primary strength exercises.