Tip & Technique: Turkish Getup

Goal: Get from the ground to standing and back to the ground.

Why? We're looking at creating intense torso strength, flexibility, stability and range of motion at the shoulder and the ability to maintain equilibrium in an exaggerated walk or lunge position.

Remember, to gain the full benefit here, follow the steps and don't rush through it. Also, keep your eyes on the load. Always keep your eyes on the load.

Usually you're going to see this movement performed with a kettlebell held vertically in the air. You can substitute in any number of things. To start with, instead of holding a weight aloft, try hugging a sandbag to one shoulder. Or, as you progress through this, transition from using a kettlebell to a barbell. This provides another stability challenge in load above and beyond the already challenging vertical positioning.

To begin with lie on your back, weight held perpendicular to the ground with your left hand. Right leg straight, left leg bent with the foot flat on the ground. Your right arm and hand should be flat on the ground, 45 degrees out from your side. Begin by pushing through the left foot and rolling over up onto your right elbow. Keep the weight vertical, elbow locked. Push up to your right hand. Swing your right leg back underneath you as you lift your hips off the ground to transition into a kneeling position. Keep the weight vertical, elbow locked. Lunge up to standing. In the finish position you should be standing straight with the load perpendicular to the ground, elbow locked out behind the line of your ear.

To get back down, reverse the steps. Step back with your right foot into a kneeling position. Reach for the ground with your right hand while keeping your hands on the load. Kick the right leg out in front of you and set your hips on the ground. Roll down to your right elbow and then lower the rest of your body down.

Great. Now go have some turkish coffee to celebrate.