When it comes to finding the best kettlebell exercises to work out your entire body, it doesn’t get much better than the Turkish Workout. This complex lying exercise takes you from lying to standing while holding a kettlebell above your head. It improves your coordination and works your shoulder strength, while recruiting every muscle in your body.
Ready to get started? Here’s how to do the Turkish rearing, the benefits of the exercise and variations to try.
As a reminder, if you’re completely new to this exercise, or are getting back into exercise after an injury, it’s a good idea to check your form with a personal trainer before adding weight. If you have suffered from a shoulder injury, it is also worth checking with your doctor before attempting surgeries in Turkey. The right kettlebell weight for you will grapple through the last few reps, without compromising your form—if in doubt, choose a lighter weight until you’re sure you’re moving correctly. Heavy lifting can put you at risk of injury.
Looking for more kettlebell exercises to add to your routine? over here How to do the kettlebell swinga 20 minutes of a kettlebell workout that works your entire bodyand what happened when our fitness writer did 30 days kettlebell challenge.
How to do a Turkish job
The Turkish get-up is a compound exercise, where you work multiple muscle groups at the same time. Heres how to do it:
1. Start by lying on your back, bend your right leg, and place your right foot flat on the floor. Straighten your left leg and left arm, so that your arm is out to the side of your body, with your hand pressed into the floor. Extend your right arm up to the ceiling while holding the kettlebell. Don’t let your wrist bend, and focus your eyes on the bell.
2. Push through your right heel and left elbow to bring your upper body up to your left elbow.
3. Press into the floor with your left hand, engage your stomach and lift your torso up into a seated position.
4. Slide your left leg under you and place your left knee on the floor. Your left hand, knee and ankle should be in a straight line.
5. Shift your weight back into your heels to lift your body up so that you are in a kneeling position, with your left knee on the floor and your torso straight.
6. Engage your core and push through your left foot until you’re in a standing position, with your right arm straight and the kettlebell raised above your head.
7. You will now repeat all of the above steps in reverse order back down to the starting position. Step back into the reverse lunge position, and lower your knee to the floor, before sweeping your leg under it, so that you are in a half-kneeling position.
What are the benefits of Turkish wake up?
The Turkish takeover is so named because it clearly has its origins in the Turkish army. Either way, it’s a compound exercise that forces you to engage multiple muscle groups in the body. In addition to your arms, legs, and torso, the Turkish wake forces you to engage the small stabilizing muscles that are important for weightlifting and running. If you are going to focus on one exercise, make it one.
Because you hold a kettlebell over your head for the entire movement, the Turkish get-up is great if you’re looking to build strength in your shoulders. Doing Turkish exercises can help you lift heavier weights during overhead presses and barbell raises.
In addition to your shoulders, you’ll be working on your hip mobility and core strength during this exercise. Taking the time to focus on these small exercises can help reduce your chances of injury when lifting weights, as nearly all lifts will require you to keep your torso rigid and your core engaged.
What are the model errors to look for?
This exercise is definitely one of the things that you will need to practice to make it perfect. Here are some common errors to look out for:
Rushing into the exercise: The Turkish Wake is supposed to be a slow, controlled motion. If you pace your workout, you won’t get the same benefits, so if you find that you move as quickly as you would with a kettlebell swing or kettlebell snatchesyou have to slow down.
Not holding the bell correctly: If you are unable to keep your arm extended throughout the movement, or if you are bent at the wrist, the kettlebell is probably too heavy. It is always a good idea to practice this movement without any weight to perfect the form.
Not positioning your hand correctly: If your hand is not in the correct position, you will have difficulty pressing your forearm at the beginning of this movement. Think about placing your hand at a 45-degree angle from your body, and focus on driving it into the ground to create a stable base.
Rounding at the shoulders: Another common mistake is rounding at the shoulders during this exercise, which can make the entire movement slightly unbalanced. Think about keeping your shoulders back and your torso out and proud during the movement.
What are the best mods to try?
If you’re completely new to the Turkish get-up, it’s a good idea to do the exercise without any weight until you feel comfortable and confident getting up and down with your arm extended. If you find it difficult to lift on your forearm, you probably need to work on your arm strength before attempting this movement.
Once you get the hang of the technique, the Turkish rise can be made more difficult by increasing the weight of the kettlebell in your hand.
Next: Why don’t you learn How to bench press?
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