Y’all know we love a turkish get up in the gym – but we also know it’s one of the most technical exercises we teach and hardest to master. So if you’re struggling with it, or have yet to have a go, then the half turkish get up may be a great back to basics starting point to nail this sucker like a boss, improve your strength, develop your core strength and boost your shoulder stabliser muscles.
Setup & Movement
- Lie flat on your back on an exercise mat.
- If using a weight, hold it in your right hand with your arm fully extended toward the ceiling.
- Bend your right knee and place your right foot flat on the ground, positioning it close to your buttocks.
- Keep your left arm extended out to the side at shoulder level.
- Engage your core muscles and maintain a stable spine throughout the movement.
- Lift and Roll onto Your Left Elbow:
- Push through your right foot and roll onto your left elbow, keeping your right arm extended upward with the weight.
- Push Up onto Your Left Hand:
- Push through your left elbow to straighten your left arm, lifting your upper body off the ground. Your torso should be in a side plank position, supported by your left hand and left foot, with your hips lifted.
- Bridge Your Hips:
- Lift your hips off the ground, creating a straight line from your head to your knees. Your weight should be supported by your left hand and left foot.
- Reverse steps to the starting position
Benefits Of Half Turkish Get Up
Protect your shoulders
Your shoulders are quite vunerable, you know? That’s why it’s important to make sure you have not only good shoulder stability and mobility. Your shoulder is made up with lots of smaller stablising muscles form your rotator cuff muscle group. The half turkish get up works this little tribe of muscles improving your shoulder stability AND as a bonus makes sure your bigger shoulder muscles (deltoids) have a solid foundation to work from.
Develop your core
Whilst the half turkish get up may not involve so much hip action as the full turkish get up, the latter part of the movement will still help your rotational strength by working the muscular sling connections between your hips and shoulders.
Mobility and flexibity
Performing the Half Turkish Get-Up involves various joint movements, promoting better joint mobility and flexibility, especially in the hips, shoulders, and thoracic spine.
The exercise requires coordination between different muscle groups, promoting functional strength that translates to everyday movements and activities.
As the Half Turkish Get-Up emphasizes maintaining a stable and aligned posture throughout the movement, it can contribute to better overall posture.
The exercise challenges your body’s coordination and proprioception, enhancing the connection between your muscles and nervous system. The Half Turkish Get-Up also involves movements across the body’s midline, promoting cross-lateral connections between the brain hemispheres, which can have cognitive benefits.
Strengthening the stabilizing muscles and improving joint mobility can help prevent injuries, especially in the shoulders and hips.
- Lower back
Half Turkish Get Up Variations
Turkish Get Up Side Plank
Follow the steps for the half turkish get up. At the top of the movement, shift into a side plank keeping your arm extended directly above your shoulder. Your neck should be neutral. Return to the start position.
Get Up Sit Up
Lie on the floor. Raise one hand (with weight if your using) straight above your chest. The corresponding leg should be bent with your foot flat on the floor. Start the movement with your abs as you curl up whilst keeping the weight over head. Pause and then return to the floor slowly
Full Turkish Get Up
Peform the half turkish get up, but instead of returning to the start position when you bridge your hips continue the movement:
- Sweep the extended leg behind and under your body to place your knee on the ground just behind your opposite hip, keeping the weight above your head
- Your legs will now be at 90 degrees to eachother (or thereabouts). Rotate the leg on the same side as the weight so it faces the same direction as your other leg
- Stand up leading with the your weight side leg into an upright position maintaining the weight overhead
- Reverse the movement and return to the start
Checkout this great visualisation from muscle in motion so see how this exercise targets a whole host of your muscles!
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