Dumbbell Turkish Get-up

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Instructions Preparation Lie supine on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie left arm out to side. Execution Stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor. Return Reverse movement by lying down on floor. Comments Get up and down seamlessly, without jerky transitions. This demonstration represents free style form. See more Kettlebell Turkish Get-up using more efficient traditional form.

Classification  Utility: Specialized  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Spine (Thoracic, Lumbar) Flexion Lateral Flexion Rotation Hip Extension Transverse Abduction Internal Rotation Knee Extension Ankle Plantar Flexion Dynamic (assisting arm) Shoulder Abduction Extension Scapula & Clavicle Upward Rotation Adduction Elbow Extension Static (lower body) Spine (Thoracic, Lumbar) Extension Hip Abduction Static (supporting arm) Shoulder Flexion (upright position) Abduction (mid position) Transverse Extension (side position) Transverse Flexion (lying position) Scapula & Clavicle Upward Rotation (upright position) Protraction (lower position) Elbow Extension