Curve Fitness
After a strength and conditioning specialist in Atlanta, Georgia area for over 10 years, I will tell you that the turkish get up one of the best exercises you can do the same for most any reason. I do not care if you want to get a ripped lean look, try the carpet in a fight MMA, dominate or simply want to improve the functioning of a healthier body in Turkey to rise in all these areas will help. For this reason, I want to talk to herIn particular, the elevator in this article, but also to provide three major changes in this particular exercise. If you want your strength and fitness program to give an update seriously, then you have the time to read further about the benefits and dynamics of this particular body radiation sport.
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The turkish Get Up!
Curve Fitness
The turkish get up is an exercise that is done by laying on the floor with a weight in one hand and hold your armup in a perpendicular angle to the ground. The purpose of this lift is to "get up" from a lying position in order to stand up with the weight still pressed above the head followed up by you returning to the lying position. The entire process is performed by you having to move and shift your body in a controlled manner so that you support your body and whatever weight being lifted with your joint structure. Proper technique is the primary key in being able to execute this lift in a successful and seamless manner.
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To begin lets assume that you are lifting a weight in the turkish get up using your right arm. From here you will want to support your right arm with your left as you lay on the ground to press the weight up so that your arm is in a perpendicular angle to the ground. Once you get the weight pressed into position (in this case with your right arm) you will then want to place your left arm on the ground beside you. You will also want to extend your left leg and make sure that your right leg is bent with your right foot slid outside the angle of your hip. From here you will want to make the first move by simply rolling over onto your left elbow.
As you roll onto your left elbow make sure that you keep both your shoulders locked into place as your support your body with your left arm and the weight being lifted with your right. The next step is to transition your weight from your left elbow up onto your left hand. Note that as you are doing this you are to maintain the balance and control of the pressed weight by keeping it above your head throughout the entire process. Once you have transitioned your weight up onto your left hand make sure the weight is pressed directly above your head and slide your hips directly up underneath the line of the pressed weight. From here you are going to push up off of your right leg in order to bridge your hips up off of the ground while pivoting off of your left heel keeping your left leg straight. From this position simply sweep your left leg back so that you can place your weight up onto your left knee with your left hand still positioned on the ground.
Finally, as you are supporting your body on your left knee and left hand raise your left hand up off of the ground bringing your body to a lunge type of position with the weight still pressed overhead with your right arm. From here all you have left to do is to stand up. Now the good news is that you did "get up," but now you have to reverse the entire process in order to go back to the lying position that you started from. Once you have done this you have completed a successful repetition of the turkish get up.
3 Variations Of The Turkish Get Up!
1. Kettlebell Turkish Get Up: The kettlebell turkish get up is the most natural feeling version that I would recommend practicing first. The bell gives you a natural curve and feel throughout all of the moving and shifting of your body during the process of the lift. It is challenging, but to me the kettlebell makes the lift go more smoothly.
2. Barbell Turkish Get Up: The barbell turkish get up is very challenging. Essentially this version of the get up will hit you with 2 main differences that you won't necessarily have to deal with when doing it with the kettlebell. For one the barbell is long which makes the act of balance and stabilization more difficult. This is where it will present you with many more challenges in trying to perform the lift. Secondly, because the barbell is straight and the angle of it is tight in your hand you have to consciously force your shoulder back to ensure that you maintain a "true lockout" with the weight pressed above your head. I wouldn't attempt this one until you feel that you are very comfortable with doing it with the kettlebell.
3. Sandbag Turkish Get Up: I know that I described the turkish get up as being performed with a weight lifted above the head. This is true, however with a sandbag you will more than likely have to place the bag over a shoulder with it positioned up against your body rather than being pressed overhead. This provides you with a different feel than having to press and hold a weight overhead, but it will allow you to perform the get up with a significant amount of weight while improving your core strength and conditioning.
If you are interested in giving your core exercises a serious upgrade then you have got to apply this lift to your strength and fitness program. Go ahead and try to master all 3 versions of this lift that I have provided you with here. Remember that most anyone can train hard, but only the best train smart my friend.
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