The Turkish lineup is one of the most functional exercises you can do. The move will bring you to a halt from lying on the floor, holding a kettlebell over your head. The full-body exercise is great for improving coordination and shoulder stability so you can lift heavy objects and not hurt the vulnerable shoulder joint. It also trains the simple (but necessary) ability to get off the ground, says certified personal trainer Sarah Polacco, Fitness Director of Achieve Fitness in Boston and StrongFirst Team Leader.
up is one of my favorite moves! "Says Polacco. "As you move from the floor to the floor and go through a series of steps, you need to think more about each movement and create overhead stability from different angles and positions. [Because of this] It's really great for shoulder health and can really be beneficial for someone who has rehabilitated a shoulder injury (as long as the movement is currently in pain), "she adds.
While Polacco says that the movement Bringing a variety of benefits ̵
For people who have headache pain, do not use the arm If you can stretch over the arm or have pain with a fall-out, you should first get those problems ", adds Polacco. You can try to use very little weight or just your body weight, but if you still have pain in your knee or shoulder, stop seeing a physical therapist or a doctor to solve the problem.  A Turkish Get-up is a compound movement that consists of several smaller movements and therefore, at first glance, looks like an advanced move. And that's when you remember the steps and nail down the memory and coordination of your muscles. However, once you have learned how to perform each part, Polacco says that you can perform the exercise with body weight, light weight or heavy weight to make it adjustable for all skill levels.
Here's what a Turkish take on (with a kettlebell looks like, from start to finish:
Before you take a kettlebell, you should only be able to control the Turkish mood with your body weight. 19659011] "It's important to be able to understand each step first before adding weight to the mix," says Polacco. "In StrongFirst, we say 'your setup is your first repeat', so we want to Give time and make sure we do not crash in. The better the setup, the better the overall movement, and once you get used to the movements, you can give them more weight. "
Here, Polacco gives step by step Step Instructions for Setting Up the Movement:
- Lie on your back with your legs straight out at an angle of 45 degrees and arms out at an angle of 45 degrees.
- Bend yours right leg and place your right foot flat on the floor, a few inches from your butt and outside your hips. Bring your right arm straight up to the ceiling, make a fist with your right hand, and keep your knuckles straight towards the ceiling. Do not allow your wrist to bend backwards. Look at your fist where the kettlebell is.
- Next, push through your right heel and left elbow to lean on your left elbow. In this position your left shoulder should be packed. To grab your shoulder, begin by rounding your shoulder forward, then push your arm through the floor so that your shoulder is pushed down and away from your ears. Your chest should face the wall in front of you, not the ceiling.
- Place your left palm on the floor, press the floor and pull your body into a sitting position with your abdominal muscles. Keep your left shoulder packed the whole time. Think of screwing your palm into the ground so that your elbow pit moves away from you and your fingertips are slightly turned backwards.
- Next, slide your left leg under you and toward your butt, placing your left knee and left ankle with your left hand in a straight line. Your left knee should be stacked just below your left hip and the distance between your knee and your hand should be about as long as your torso. If you need to adapt, adjust your knee and not your hand.
- From here, leave your weight in the direction of your left heel. Get into an open, half-kneeling position (in this position, the "up" knee should be at a 90-degree angle and point directly in front of you, and your "down" knee should also be at a 90-degree angle. However, this is the case knee points to the left). Now move your legs to a half-kneeling position (or lunge) by moving your left leg (down the knee) to the left behind you, so that knee is now facing you. You should now look straight ahead.
- From here, think of becoming beautiful and strong, grabbing your core and pushing your rear foot into the ground to bring your feet into a standing position. Congratulation! They are halfway.
- To get back down, you will now do all the steps in reverse order. Going down is as important as going up so you do not rush or relax. You should still hold the kettlebell above your head with a straight arm. Start with a big step back with your left leg in a reverse lunge. Then reverse the movement of the left leg (knee down) to return to the open, half-kneeling position.
- When in the half-open, open position, place your hips back toward the heel while pushing your left hand down. Lay it in front of your left knee on the floor. The distance between your hand and your knee should again be about the length of your torso. At this point, switch your gaze back to your fist or kettlebell until you have finished the movement.
- Shift your weight back to your left hand. Swipe your left leg out and sit down with your leg outstretched. You should end up in the same position as if you were rolling up your hand. Your palm should be screwed into the ground, the elbow pit turned away from you, and the shoulder grabbed and removed from your ears.
- From here, slide your palm into the ground and let your elbow bend towards you. Be sure to keep your shoulder gripped when touching your elbow. Slowly press your left arm into the ground and gently return to the floor.
If you feel comfortable with the movements, add a kettlebell.
You only need to change the first two steps:  Roll from the Starfish position to your right side and grab the handle of a kettlebell with your palm towards the ceiling. Put your left hand on the bell.
After returning to hold your right arm straight and hold your left hand up and place it on the handle. Lower the kettlebell to the floor with both hands and bring your right elbow aside. Once your right elbow touches the ground, you can roll to the right and release the weight.
How to incorporate the Turkish appearance into your power routine.
For Beginners and Advanced While working on and increasing the weight, Polacco suggests performing the Turkish getting up right after warming up but before strength training. "That way, the body is warm, but it's not over taxed by the rest of the workout. Your brain is still fresh and can think more about every move. "If you are advanced and familiar with the weight you use, it suggests using it during strength training at all times or even integrating it into Your Warm Up – after all, it's a very dynamic one Move.
In any case, Polacco says that it is usually one to three times a week 2-3 sets of 1-2 reps on each side is a good guideline to take advantage of the many benefits of Turkish advancement.
Gif and picture: Photographer: Katie Thompson. Hair Care: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe
Model Amanda Wheeler is a certified strength and conditioning specialist and co-founder of Formation Strength an online women's training group serving the LGBTQ community and its allies. Wheeler Wears a Nike Bliss Lux Mid-Rise Training Pants, $ 90, nike.com ; a Nancy Rose performance tank; and Nike Air Zoom Pegasus 35 Sneakers, $ 120, nike.com .