Videos
Instructions
- Lie on your back holding a dumbbell in one hand, arm extended vertically.
- Bend the knee on the same side and keep the opposite leg extended.
- Push through your foot and roll onto your opposite elbow.
- Transition onto your hand, keeping your eyes on the dumbbell.
- Lift your hips off the floor into a bridge position.
- Sweep the extended leg underneath into a half-kneeling lunge position.
- Align your body and stand up fully while maintaining the dumbbell overhead.
- Reverse the motion with control to return to the starting position.
Technical Tips
- Keep your arm vertical and locked out at all times.
- Move slowly and deliberately through each transition.
- Engage your core and glutes for stability.
- Maintain eye contact with the dumbbell during the ascent and descent.
Breathing Tips
- Inhale before starting each phase.
- Exhale during the push and transitions.
- Breathe steadily when in stable positions.
Medizinische Einschränkungen
- Shoulder instability or recent shoulder injury
- Severe lower back pain or herniated discs
- Knee injuries affecting kneeling or lunge positions
- Vestibular disorders or balance impairments
The Dumbbell Turkish Get Up is a full-body, functional exercise designed to build strength, stability, and mobility through a complex sequence of coordinated movements. This exercise integrates multiple movement patterns—rolling, bridging, lunging, and overhead stabilization—into one continuous flow, making it exceptionally effective for enhancing joint control, body awareness, and muscular coordination. Often utilized in strength training and functional fitness routines, the Turkish Get Up challenges both major and stabilizing muscles, promoting total-body resilience and injury prevention. It is particularly valued for developing unilateral strength and shoulder stability, which are critical for athletes and individuals aiming to enhance performance and movement efficiency. The use of a dumbbell increases load and control demands, further improving neuromuscular precision. Whether used as a warm-up, strength drill, or core stability exercise, the Dumbbell Turkish Get Up is a proven and versatile movement with substantial carryover to everyday and athletic tasks.
What muscles do I work with the Dumbbell Turkish Get Up?
The Dumbbell Turkish Get Up primarily works your core, shoulders, and back while also engaging your glutes, legs, and stabilizers throughout the movement.
Is the Dumbbell Turkish Get Up good for core strength?
Yes, the Dumbbell Turkish Get Up is excellent for building core strength and stability due to its dynamic and controlled movement across multiple planes.
How heavy should the dumbbell be for Turkish Get Ups?
Start with a light dumbbell that allows you to maintain control and proper form, especially if you are new to the movement, and increase weight progressively as your stability improves.
Can I do Turkish Get Ups every day?
Yes, you can perform Turkish Get Ups frequently, especially with light to moderate weight, as they support mobility and joint health, but always listen to your body and ensure proper recovery.
Is the Dumbbell Turkish Get Up suitable for beginners?
The Dumbbell Turkish Get Up is considered advanced due to its complexity, but beginners can start with bodyweight or a light object to learn the movement pattern before adding load.