Single Arm Dumbbell Turkish Get Up

Instructions for proper form

1. Begin lying on your back with one dumbbell held in one hand straight up overhead. 2. Bend the knee of the same side as the dumbbell, and place the opposite leg flat on the ground. 3. Engage your core by tightening your abdominal muscles. 4. Using your free arm, push yourself up onto your elbow, then onto your hand, keeping the dumbbell directly above you. 5. Lift your hips off the ground and sweep your straight leg back into a lunge position. 6. Stand up from the lunge, maintaining your balance with the dumbbell overhead. 7. Reverse the movement, returning to the starting position while keeping the dumbbell raised overhead. 8. Complete the desired number of repetitions on one side before switching to the other arm.

Common mistakes to avoid

1. Letting the dumbbell drift forward or backward instead of keeping it directly overhead. 2. Failing to engage the core, which can lead to low back strain. 3. Not controlling the movement or rushing through the steps. 4. Allowing the non-working leg to collapse instead of keeping it active.

Benefits

Specific benefits of the exercise

1. Strengthens the core, particularly the obliques. 2. Enhances functional mobility and stability throughout the body. 3. Improves coordination and proprioception.

Expected results and timeframe

1. Increased core strength and stability can be felt within 2-4 weeks of consistent training. 2. Improved overall body coordination and functional mobility within 4-6 weeks..

Who this exercise is best for

1. Intermediate lifters looking to enhance their core strength. 2. Athletes aiming to improve their overall movement patterns and functional strength.

Scientific studies supporting its effectiveness

Research indicates that Turkish get-ups can significantly improve core stability and strength, as well as overall body functional movements (source: NSCA Journal of Strength & Conditioning Research, 2018).

Variations

Beginner modifications

1. Perform the exercise without any weights to focus on form. 2. Use a light dumbbell to practice the movement pattern. 3. Complete the movement step-by-step, resting in each position as needed.

Advanced progressions

1. Increase the weight of the dumbbell for added resistance. 2. Perform the exercise on an unstable surface (like a BOSU ball) for increased difficulty in stability. 3. Add a pause at the top position to enhance stability and control.

Integrations

Complementary exercises

1. Plank variations to further strengthen the core. 2. Deadlifts or squats to enhance lower body strength and coordination. 3. Kettlebell swings for additional full-body conditioning.

Super set recommendations

1. Pair with push-ups for a chest and core workout. 2. Combine with lunges to integrate lower body strength with the Turkish get-up.

Sample workout routines

1. Circuit: 1 set of 8-10 reps of Single Arm Dumbbell Turkish Get-Up, followed by 10-12 reps of plank variations, and 15-20 reps of lunges. 2. Strength workout: 3 sets of 6-8 reps Turkish get-ups, alternating with 8-10 reps of deadlifts.

Exercise combinations

1. Combine with shoulder presses after Turkish get-ups to focus on shoulder stability and strength. 2. Pair with Russian twists to complement the oblique work.

Best time to do this exercise in your workout

This exercise is best performed during the strength portion of your workout, preferably after a dynamic warm-up and before isolated core exercises.