Single Arm Plate Turkish Get Up

Instructions for proper form

Start lying on your back with a weight plate in one hand, arm extended straight overhead. Bend the knee on the same side as the weight and place your foot flat on the ground. Your opposite leg should be extended straight. Engage your core, and use your free hand to push off the ground to rise to a seated position. From there, shift your weight to the hand on the side of the weight and lift your hips off the ground, keeping the plate overhead. Transition to a kneeling position by bringing your leg beneath you. Finally, stand up straight while keeping the plate overhead. Reverse the movement to return to the starting position.

Common mistakes to avoid

Avoid arching your back excessively during the movement; instead, maintain a neutral spine. Do not rush through each phase of the get-up. Ensure your weight remains directly over your shoulder rather than drifting forward or backward. Avoid using momentum, focusing on controlled movements instead.

Benefits

Specific benefits of the exercise

The Single Arm Plate Turkish Get Up enhances stability, coordination, and strength in the core and obliques, promoting overall body control and functional movement patterns.

Expected results and timeframe

With consistent training, individuals may see improved core strength and stability within 4-6 weeks. Enhanced coordination and motor control can also develop during this time..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their core stability and strength. It benefits athletes and individuals focused on improving functional movement and performance.

Scientific studies supporting its effectiveness

Studies have shown that rotational movements, such as those found in the Turkish Get Up, are effective for enhancing core stability and strength. Research supports the engagement of the obliques and transverse abdominals compared to traditional core exercises.

Variations

Beginner modifications

For beginners, start with a lighter weight or a dumbbell. You can also perform the exercise without any weight, focusing on the movement pattern. Additionally, consider practicing each phase of the get-up separately.

Advanced progressions

For advanced users, increase the weight of the plate, add more repetitions, or perform the movement on an unstable surface like a balance pad. Incorporate other movements into the get-up, such as a push-up or a squat as you rise.

Integrations

Complementary exercises

Complementary exercises include planks, Russian twists, and other rotational core exercises that promote stability and strength in similar muscle groups.

Super set recommendations

Consider supersetting the Single Arm Plate Turkish Get Up with exercises like kettlebell swings or overhead presses to maximize core and shoulder engagement.

Sample workout routines

An example workout could include: Warm-up, Single Arm Plate Turkish Get Ups (3 sets of 5 reps each side), side planks, and kettlebell swings (3 sets of 10 reps). Finish with a cooldown and stretching.

Exercise combinations

Combine the Single Arm Plate Turkish Get Up with deadlifts and pull-ups for a full-body strength routine that engages multiple muscle groups.

Best time to do this exercise in your workout

This exercise is best performed early in the workout after your warm-up, when your energy levels are high, allowing you to focus on form and technique.