How the Turkish Get Up Can Help You Get Stronger and Prevent Injuries
Miscellaneous / / March 12, 2022
We analyze two options for performing the exercise.
What is Turkish Rise
Turkish rise is asymmetrical the exerciseA. Ayash, M. T. Jones. Kettlebell Turkish Get‑Up: Training Tool for Injury Prevention and Performance Enhancement / International Journal of Athletic Therapy & Training, during which a person rises in several stages from a supine position with weights in one hand.
As a rule, the movement is performed with a kettlebell, but you can do it with other shells. For example, with dumbbells or a pancake from the bar.
Why Do Turkish Rise
This exercise provides several benefits:
- Pumps many muscle groups. In the process of working a good loadreceiveE. St-Onge, A. Robb, T. A. C. beach. A descriptive analysis of shoulder muscle activities during individual stages of the Turkish Get‑Up exercise / Journal of bodywork and movement therapies chest and triceps, muscles of the rotator cuff of the shoulder and upper back, latissimus dorsi. To prevent rotation, bending and tilting of the body to the side, the rectus and oblique muscles of the abdomen are constantly tensed, and the buttocks and hips work in the phase of getting on one knee and lifting.
- May help prevent injury. Turkish rise trainsA. Ayash, M. T. Jones. Kettlebell Turkish Get‑Up: Training Tool for Injury Prevention and Performance Enhancement / International Journal of Athletic Therapy & Training stability of the body, pumps a sense of balance and improves coordination of movements. In the long term, all this can reduce the risk of injury in training or in everyday life.
- Helps to properly work with hands above the head. Turkish rise teachesA. Ayash, M. T. Jones. Kettlebell Turkish Get‑Up: Training Tool for Injury Prevention and Performance Enhancement / International Journal of Athletic Therapy & Training body to simultaneously activate the trapezius, rhomboids, and serratus anterior muscles to place the scapulae in correct posture and also develops mobility of the thoracic spine and rotator cuff strength shoulder. All this helps to correct the position of the shoulders and shoulder blades, protects the ligaments and muscles from damage and provides more efficient movement.
Which projectile to choose for the Turkish rise
Traditionally, the Turkish lift is performed with a kettlebell. Due to the instability, this projectile causes the shoulder girdle to strain more than when working with dumbbells.
As for weight, be guided by your level of training:
- Beginners: 8-12 kg for men and 4-6 kg for women.
- Average fitness level: 12-16 kg for men, 6-8 kg for women.
- Athletes: 16-24 kg or more for men, 8-12 kg or more for women.
You can also take a barbell disc with handles and work with it while holding the projectile vertically. However, this performance requires good coordination and stability, and therefore is not suitable for beginners.
How to properly perform the Turkish rise
To begin with, it is better to learn all the steps without weight, and only after remembering the sequence, take weights.
Step 1. Initial position
Lie on your left side, bend your knees, take the handle of the kettlebell with your left hand, and put your right hand on top. Then roll onto your back, straighten your right leg, bend your left knee and place your foot on the floor.
Push the kettlebell up with your left hand, straighten and lock your elbow. Make sure the handle of the kettlebell is hanging at the base of your thumb and its body is touching the outside of your forearm. Straighten your right arm and place it palm down on the floor.
Step 2 Elbow transition
Holding the kettlebell in a straightened arm, lift your back off the floor and turn your shoulders and body to the right, bend your right arm at the elbow and transfer your body weight to your forearm. Look at the projectile.
Step 3 Transition to the palm
Continuing to look at the weight, move your supporting hand from your elbow to your palm and move to a sitting position.
Step 4 Transition to the knee
Leaning on the right palm and left foot, tear off the pelvis from the floor, bend the right leg, move it back and put it on your knee. Note that in this position, the right thigh is turned outward, and the knee "looks" at the palm, and not forward. Keep looking at the kettlebell in your outstretched hand.
Step 6: Straightening
Raise your body to a straight position and rotate your hips so that both bones of the pelvis are facing forward and the right shin is pointing back. Stretch your free arm out to the side for balance.
Step 7 Rise to your feet
Holding the projectile above your head, rise from your knee and fully straighten up. Keep a straight arm close to the head, tighten the abs and buttocks to keep the body rigid. After full straightening, do everything in reverse order.
The return to the starting position will go through the same steps:
- sit on the right knee;
- turn the right thigh to the side and place the right palm on the floor;
- move the right leg forward;
- lower the pelvis to the floor;
- get down on the right elbow;
- lie on your back with a kettlebell over your body;
- lower the projectile and roll onto your left side, bending your knees.
How else can you perform the Turkish rise
There is another version of the exercise, in which the transition to the knee is carried out through full extension in the hip joint. Such a Turkish rise will be a little more difficult, but it will load the gluteal muscles more.
Follow the first three steps - to a sitting position with support on the palm of your hand. Then tighten your buttocks and, leaning on your arm and foot, fully straighten your hips.
Check that the shoulders and arms are extended in one straight line, and the projectile is clearly above the shoulders and the supporting palm. After that, follow all the other points described above, and then do the same in reverse order.
What mistakes should be avoided
There are several inaccuracies in technique that can harm your joints and reduce the benefits of the exercise.
Pull up the kettlebell with one hand
When you roll from side to back, hold the kettlebell with your other hand. Pulling the projectile towards you only with the help of the biceps, you can overload the muscles. Therefore, it is better to help yourself with the second hand by placing the weight above the elbow, and from this position squeeze it up.
Drawdown in the shoulders
When you lean on your elbow, make sure that your shoulders are straight and extended in one straight line. Do not “sag” onto one shoulder as shown in the video below: this reduces stability and strength and can overload the soft tissues of the joint.
Also, watch the position when moving from the forearm to the palm, as the mistake can be repeated at this step.
Flexion of the working arm at the elbow
Sometimes in the phase of lifting from one knee, people slightly bend the arm at the elbow, and after straightening it again extend it.
This interferes with stability and can overload the shoulder joint, so make sure the elbow stays locked at all times.
How to Incorporate the Turkish Rise into Your Workouts
Add Turkish ups to your workout 1-2 times a week. It is advisable to perform them at the beginning of a workout, especially if you are just mastering this movement.
Start with three lifts to the right and left side. You can do everything on one side and then switch to the other or change hands every other time. Between repetitions rest for 30-40 seconds.
As you get used to it, you can increase the number of repetitions to five with each hand and perform the exercise without rest.
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