The Turkish get-up is actually a very technical exercise. Learn how to perfect your form:
“The Turkish get-up is one of my favorite movements!” Polacco says. “Because you are moving from the floor to standing, and moving through a series of multiple steps, it forces you to think more about each move and to create overhead stability from multiple angles and positions. [Because of this], it is really great for shoulder health and can be really beneficial for someone rehabbing a shoulder injury ,” she adds.
While Polacco says that the move brings a wide variety of benefits—like learning to slow down and think through movements more intentionally, and building overhead strength and stability—she also notes that proper execution requires a few foundational skills. “Being able to bring your arm straight overhead without an elbow bend and without your back arching as well as being able to do a lunge are both skills needed in order to perform a full Turkish get-up,” she says.
“For individuals who are experiencing pain with overhead movements, cannot lock out their arm overhead, or have pain with lunges, you will want to address those issues first,” Polacco adds. You can try using a very light weight or just your body weight, but if you are still experiencing pain in either your knee or shoulder, stop and see athat’s made up of multiple smaller movements, so it can seem like an advanced move at first glance.
“It is important to be able to understand each step first before bringing weight into the mix,” says Polacco. “In StrongFirst we say 'Your setup is your first rep,' so we want to take our time and make sure we don’t rush through it. The better the setup, the better the overall movement will be. Once you feel comfortable with the movements, you can add weight to them.
Bend your right leg and place your right foot flat on the floor a few inches from your butt and outside your hip. Bring your right arm straight up toward the ceiling, making a fist with your right hand and keeping your knuckles pointing straight toward the ceiling. Don’t let your wrist bend backward. Set your gaze on your fist, which is where the kettlebell will eventually be.Next, push through your right heel and your left elbow to prop yourself up onto your left elbow.
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