The Turkish get-up is simply one of the best functional strength moves you can learn and incorporate into your routine. It requires mobility, stability and strength as you move through twists, lunges and sit-ups – all completed with a weight held straight-armed overhead – working your entire body in just one movement. But don't panic: it's not nearly as complicated as that makes it sound.
‘This move is functional in that it’s essentially one you perform daily: getting up from lying down,’ says Harry Grosvenor, head coach at Virgin Active UK. ‘It challenges the core, but you’ll also feel your shoulders, quads and hamstrings working,’ he adds.
How do you do a Turkish get-up?
- Lie on your back with a kettlebell in your right hand in front of your shoulder.
2. Bend your right leg and place your foot flat on the floor. Extend your left arm and leg to the side at 90- and 45-degree angles respectively and press the kettlebell upwards.
3. Rise on to your left forearm and push into the palm of the left hand to sit up.
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4. Then push through your right heel and lift your hips until your right thigh is parallel to the floor.
5. In one fluid motion (easier said than done), lift your torso and slide your left leg directly behind you.
6. Swivel your left shin to the left so that your foot is straight behind you; raise your torso to come into a half-kneeling lunge.
7. Drive through your right heel to stand, moving your feet to hip-width apart. Now reverse it to complete the rep. Work up to 2 or 3 sets of 5 reps on each side.
