The turkish get up

You may be great at bench press, squats and shoulder presses but once you try the turkish get up you may find yourself exhausted quickly.  The turkish get up is great for building functional strength similar to the deadlift and clean and jerk.  If you are really strong you will be able to lift heavy and keep good form through a clean and jerk, very few muscular looking men can.

The turkish get up is a functional exercise that requires all the bodies muscles to work together to perform the set.  Basically all a turkish get up is, is the mechanically correct method of getting up from the lying down position on the floor to standing whilst holding a weight locked out above your head.  You can perform a turkish get up with either a dumbbell, kettlebell, barbell or sandbag.

1. Lying on the floor lock your arm with the weight  out above your head, right leg bent on the floor left leg straight out on the floor.
2. Pushing off your right foot roll onto your left hip and onto your left elbow.
3. Push up onto your left hand
4. Holding yourself on your left hand and right foot bring yourself off the ground and back onto your left knee, so you are left knee on the floor right foot on the floor.  From the kneeling position stand up straight.
5. Reverse the movement to come back down to the floor to complete the rep.