Single Arm Barbell Turkish Get Up

Instructions for proper form

1. Start lying supine on the ground with your right arm extended overhead holding a barbell, and your left arm out to the side for support. 2. Bend your right knee at a 90-degree angle with your foot flat on the ground. 3. Engage your core as you press through your right heel and left elbow to lift your upper body off the ground. 4. Rotate your torso to your left, ensuring that your right arm stays extended overhead. 5. Continue pushing up until you’re sitting up, keeping the barbell stable. 6. Shift your weight onto your left hand and bring your left foot underneath you to a lunge position. 7. Stand up fully by pushing through the left foot. 8. Reverse the movement to return to the start.

Common mistakes to avoid

1. Letting the barbell drift away from the body. 2. Not maintaining core engagement throughout the exercise. 3. Failure to rotate the torso properly, which can put excess strain on the back. 4. Going too fast rather than maintaining controlled, smooth movements.

Benefits

Specific benefits of the exercise

1. Builds core strength and improves stability. 2. Enhances coordination and balance. 3. Increases shoulder stability and mobility. 4. Engages multiple muscle groups simultaneously, promoting functional strength.

Expected results and timeframe

With consistent practice, you can expect improved core strength and overall body coordination within 4-6 weeks, along with enhanced functional fitness that translates into everyday movements..

Who this exercise is best for

This exercise is best for advanced athletes and those looking for a dynamic full-body workout that challenges both strength and coordination.

Scientific studies supporting its effectiveness

Research indicates the Turkish Get Up is effective for improving stability and core strength, as shown in studies published in journals related to sports fitness and rehabilitation.

Variations

Beginner modifications

1. Start with a dumbbell instead of a barbell to reduce the load. 2. Practice the movement without weight to master the technique before adding resistance. 3. Use a wall for support while getting up on the first repetitions.

Advanced progressions

1. Increase the weight of the barbell as strength increases. 2. Add a weighted vest to challenge stability further. 3. Perform the exercise on an unstable surface like a Bosu ball for added difficulty.

Integrations

Complementary exercises

1. Planks for core stability. 2. Deadlifts for overall strength. 3. Shoulder presses for upper body strength. 4. Turkish Get Up with a kettlebell for variety.

Super set recommendations

Superset the Single Arm Barbell Turkish Get Up with barbell squats to engage the lower body while challenging the core.

Sample workout routines

1. Warm-up: Dynamic stretches. 2. Set 1: 3 sets of Single Arm Barbell Turkish Get Ups (5-8 reps each side). 3. Set 2: Superset with Deadlifts (8-12 reps). 4. Cool down with stretches focusing on the back and shoulders.

Exercise combinations

Combine with exercises like kettlebell swings and rotational medicine ball throws for a comprehensive full-body workout experience.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout when you have maximum energy and focus, ideally towards the beginning after a proper warm-up.