Turkish get-up

Muscles worked

How to do it

1. Lie on your side facing the bell, take the handle in both hands, roll onto your back and press it up with both hands — never one-handed over the face.
2. Keep that arm locked, bend that side's knee and set the other leg and arm out at 45°.
3. Roll onto the free elbow, then up onto the free hand.
4. Bridge the hips up, sweep the straight leg back under you into a kneeling position.
5. Straighten the torso and lunge up to standing, eyes on the bell the whole way.
6. Reverse each step to return to your back, then lower the bell with both hands and roll to your side to set it down. Switch sides.

Common mistakes

• Taking the eyes off the bell — watch it until you are standing.
• The arm bending — keep it locked with the shoulder packed.
• Rushing the transitions — each position is a pause; learn it with a shoe balanced on the fist first.

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