Dumbbell Turkish Get-up

Dumbbell Turkish Get-up

You can begin your Turkish get-up from the ground or from standing. One rep is counted when you return to where you began.

The Turkish get-up has 11 stages. With lighter loads, transitions between stages will blend smoothly from one to the next. With heavier loads, your attention will be focused one stage at a time, from beginning to end.

From the ground:

1. Starting position.
2. Supported sitting position.
3. Bridge to a supported kneeling position.
4. Lunge.
5. Standing.
6. Lunge.
7. Supported kneeling.
8. Bridge to supported sitting.
9. Elbow down.
10. Slide.
11. Roll to ground.