Turkey get-ups may move your core, but they use almost every muscle in your body. For this reason, I did 70 daily for a week. If you need a new way to challenge your body, add this exercise to your strength program.

If you haven't seen the Turkish Get-Up, this technical compound exercise for the muscles involves moving from a lying to standing position while holding a weight stretched overhead. It can be added to any strength program or abdominal workout, not just as a core exercise, and requires muscular stability, control, and full-body coordination.

This movement hits the major muscle groups and stabilizers responsible for balance and coordination, mobilizing the shoulders, triceps, back, hip flexors, trunk, quads, glutes, hamstrings, and calves. I used dumbbells, which are easy to grip, but any weight can be mastered, even your own body weight; see what happened after getting up for a week and why I couldn't get up again for a while.

Practice with your own weight until the movement pattern feels comfortable, then slowly increase the weight. Make sure you are in control at all times. Try a variation of the Half-Turkish Get-Up from this four-move workout that is suitable for beginners.

Method:

Like this.

I was nervous on the first day. This was by no means my strongest exercise.

I did three sets of 20 repetitions (10 per side) with 60-90 second rests and hammered the last 10. We used a tried-and-true shoulder and hip mobility routine, then moved on to a warm-up test using bodyweight and very light weights. For the main set, he used 7.5 kg dumbbells for the first session, 10 kg dumbbells for the second and third sessions, and finally 12.5 kg.

This is because shoulder stability, muscle control, and balance are very important to safely perform get-ups. After the first 70 reps, my shoulders and core turned on and got hot; on the second day, I repeated the same process and began to find a good rhythm as the movement pattern felt more comfortable.

It is easy to make mistakes in many ways and I still fall into some traps. Practice, practice, practice. [Do not bend your elbows or swing your arms around. Do not bend your elbows or swing your arms around. Next, always keep an eye on your weight as you move, especially while transitioning from floor to kneeling. This will make it easier to balance and transition well.

The transition from sitting to semi-kneeling is the one I find most difficult. At this stage, I focused on raising my hips as high as possible and allowing enough space to swing my legs through to a kneeling position. From here, the body can stand stable. So practicing with your own body weight first is important to improve your technique without the extra load of weights. I stumbled many times on the left side.

Those who suffer from tight hip flexors may find that this is an area that needs continuous improvement, but strengthening the hip flexors with a proper hip mobility routine can help. It is well worth it. Turkish sit-ups may improve hip hinge technique for exercises such as deadlifts.

The next few days were spent honing technique and gaining more and more confidence; by day 6, I could consistently use 12.5 kg dumbbells. As a reminder, I would not recommend graduating to weights right away, but I had experience with Turkish get-ups in CrossFit workouts.

At the end of the week, I practiced with kettlebells. Kettlebells are difficult to control and require good grip and forearm strength to keep the weights on the forearms without flexing the wrists. Naturally, I had to cut back on the weight until I felt more confident, but it was fun to mix it up. The proper way to hold a kettlebell is explained here.

At this stage, my entire body was sore and achy from the DOMS. My shoulders, back, and core muscles hurt the most. I already had a rotator cuff injury and decided to cut back on my practice on the last day to avoid the wrath of my chiropractor.

Turkish sit-ups build strength throughout the body, improve posture, stability, and coordination, and activate neglected small muscles By day 7, my body was simmering and my obliques were sore. While transitioning, the body twists, bends, stretches, and flexes in a variety of directions, which works the entire core, including the deep core muscles, obliques, psoas, abs, and erector spinae (the muscles that hug the spine). It's all-over turkish training.

I almost faltered on this assignment more than once, but it provided a technical master class. Instead of looking for speed, we had to be patient, focused, and take our time. Great exercise for core, shoulder, and hip health, but not for 490 reps. If you are new to Turkish Get-Ups, start with 2-3 sets of 10-12 reps and don't lead with your ego.