Turkish Get-Up

Complex full-body movement starting on back with weight in one hand, moving to standing position. Builds mobility and strength.

Instructions

1. Lie on your back with one knee bent and foot flat on the floor, holding a dumbbell overhead with one arm.
2. Press through your heel and lift your hips off the ground into a bridge position.
3. Shift your weight and move your torso up, supporting yourself on your free hand.
4. Sweep your free leg under your body into a half-kneeling position.
5. Rise to standing from the half-kneeling position while maintaining the dumbbell overhead.
6. Reverse the movement to return to the starting position, then switch arms.

Tips

• Keep the dumbbell locked out overhead throughout the entire movement.
• Move smoothly through each transition, maintaining balance at every stage.
• Focus on keeping your torso upright and core engaged.
• Practice with light weight initially to master the movement pattern.