Turkish Get Up (Dumbbell)

A complex full-body movement where an athlete transitions from lying down to standing while holding a dumbbell overhead, building stability, mobility, and total body strength.

Instructions

1. Lie on your back with your right leg straight and left leg bent with foot flat on the floor.
2. Hold a dumbbell in your right hand and press it to full extension directly above your chest.
3. Roll onto your left elbow while keeping the dumbbell pressed overhead, then push yourself up to your left hand.
4. Drive through your left foot and right hand to come up onto your left knee (half-kneeling position).
5. Continue rising to a standing position, passing the dumbbell hand above the vertical plane.
6. Stand upright with the dumbbell overhead and both feet on the ground.
7. Reverse the movement by slowly descending in a controlled manner.
8. Return to the starting lying position and complete repetitions on one side before switching.

Tips

• This movement emphasizes stability and body awareness—focus on controlled, deliberate motion
• The eyes should maintain focus on the dumbbell throughout the entire movement
• Move slowly and with control, especially when learning; speed will come with practice
• Proper hip and shoulder mobility is essential—work on mobility if the movement feels restricted
• This movement builds exceptional shoulder stability and core strength
• Always perform on both sides equally to ensure balanced development