Hot to do the Turkish Get Up Core Exercise

Video Transcript

"The exercise I'm about to show you is a variation on the Turkish get up. This one, it's very much like the overhead sit up for the first half with the kettlebell, which is another exercise I cover in this series. And the finish, I call it the squat finish, you'll see why in a second. The Turkish get up starts, important thing is getting the kettlebell into position in the right way. Grab it with one hand, use the other hand to help, get it into like a chest press position, we also call this the floor press position, push it up to the top. We're going to have an active shoulder the whole time which means we're pushing the shoulder towards the ceiling. Getting the kettlebell into position, or dumbbell, is really important because this is where people will hurt their shoulder if they're going to hurt themselves during this exercise. One hand's got the kettlebell in the normal grip position. You're going to use the other hand to grab what we call the horn. Rotate it up into a floor press position, like you were doing a chest press with it, and then press it up to the top from here. This is how we get into position. Kettlebell will be resting on the back of your arm so you don't want to be wearing a watch or any bracelets for this exercise unless you want them imprinted on the back of your forearm. This is where we start the exercise. Active shoulder, the shoulder is pushed up towards the ceiling so all of our shoulder musculature is engaged, and then we begin the exercise. In this variation we're going to start the movement, start the Turkish get up, with what we call a sit up. Very much like the overhead sit up exercise that we cover elsewhere in this section. Important thing, you got to get started hard. We sit up, eyes always on the kettlebell, trying to keep the elbow straight in the active shoulder. That's the sit up part, you can see why we call it a sit up. This variation we finish with what we call a squat. You have to be pretty flexible for this one. Get the feet underneath you, stand up. Again, watching the kettlebell, arm is straight. Squat down, hand goes to the floor, set your bum down, and then we set back. Again, this is the Turkish get up, what I call the sit up squat variation. We sit up, get into a squat position, an overhead squat position if you know what that is. Stand up, again elbows locked, shoulders up, squat down, sit down, and then you're done."