Turkish getting up is one of the most comprehensive exercises available. It trains full-body strength, engine control, stability and mobility. It is usually done with a kettlebell or a dumbbell, but use a barbell and you increase the intensity, especially in the shoulders and forearms.
Perform a repetition of the Turkish barbell with 40% off your body weight. Bonus points if you can do it without a spotter who gives you the bar.
That was & # 39; s. Just a repeat. Sounds easy, but you'll be surprised after only one repetition, if you can.
Suppose you raise the bar with your right hand.
- Lie on your back, your right knee is bent and your left leg is straight.
- Push the barbell up as if you were ground pressure.
- Press with your left arm on your elbow and then on your hand without letting your left leg jump up too high.
- When you get there, push your left leg through, bridge it for a moment, and slide it into a lunge position behind you.
- Press your left hand to enter a lunge position.
- Once you get there, just get up.
- Once you are up, you will return everything. Go back to the lunge position, bring your left hand down, slide the back leg back, and lie down.
- Lower the weight to the floor, lay in pain and feel ready.
If the technique feels off, you can try changing your grip. I knew people who were actually more successful if the weight was not completely centered.
If you could not do it for strength reasons, just run a few sets a day with a lower weight.
Finally, definitely not in a busy gym. You do not want to be the guy dropping a loaded dumbbell of a granny crunching on a gym ball. And make sure you use parenthesis, otherwise you will fail as a viral gym.
The Turkish dumbbell cast
Next-level Turkish get-ups