If you’re looking for something to add to your workouts beyond the usual squat, lunge and deadlift, there’s one strength and core exercise that deserves a spot in your routine.
Trainer Rachael Sacerdoti says she recommends this one move to all her clients and most have never heard of it: the Turkish get-up.
"The Turkish-get up is a very good exercise and it's not very well known but it targets everything from arm strength to core strength to leg strength," Sacerdoti tells Fit&Well.
The Turkish-get up is not only a full-body challenge but it’s also very functional, because it involves getting up off the floor and standing up, so it improves the way you move in everyday life too.
Why the Turkish get-up is worth doing
The Turkish get-up works your entire body, improving coordination, balance and your mind-body connection.
If you’re new to this move, it might take a bit of practice as there's a few stages to it—that’s why it’s best to start without weights.
But it’s also scalable so beginners can practice with bodyweight only, while more advanced exercisers can progress with a dumbbell or kettlebell and increase the weight as you get stronger.
"You can work your way up from bodyweight to going heavy with dumbbells," Sacerdoti suggests.
"The beauty of it is you can start with absolutely no weight and you'll still be improving your coordination, mobility and strength," she adds.
It's also great for engaging your brain. "It builds a lot of mind-muscle connection because you have to think about what you're doing," Sacerdoti says.
How to do the Turkish get-up
The secret to nailing this exercise is to move slowly and with control and to pause at each stage to maintain control and focus.
"Don't swing yourself up and down, avoid using momentum. Take it slow," Sacerdoti advises.
How to do it:
Reps: 3-5 on each side
- Lie on your back, left leg bent, foot planted near your body and your right leg extended straight.
- Raise your left arm overhead (with or without a weight).
- Place your right forearm on the floor by your side, elbow bent.
- Press into your right forearm to lift your torso off the floor.
- Drive through your left foot to lift your hips up off the floor, keeping your left arm up and right leg straight.
- Sweep your right leg under your body into a half-kneeling position.
- Push through your left foot to stand up, keeping your left arm extended overhead and eyes fixed on it.
- Reverse the steps to return to the starting position.
- Complete three to five repetitions on one side then repeat on the other.
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