The turkish get up is an excellent full-body exercise. While focusing on your arm, it requires significant core strength to do correctly.
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It doesn't look like much, but it's actually very difficult. Especially as you start lifting more and more weight ;-)
NOTE: This exercise can be done with a kettlebell or dumbbell. The exercise is the same; this example just happens to feature a kettlebell. Because I like kettlebells :-)
1. Starting lying on the ground, roll over and grab the kettlebell & pull it into your body.
2. Using 1 or 2 hands, press it straight above your shoulders. Keep holding the kettlebell straight up with one hand.
Swing your non-ketlebell arm out and bend the leg (on the same side of your body as the kettlebell) into a bent position.
3. Bring your torso forward and up, and then press your entire body up into a bridging position.
4. Bring the non-kettlebell-side-leg under you, knee to the ground. From there, push up into a standing position.
Any way that you pick up a weight from ground and stand up while holding it can also be called a turkish get up. One alternative version has you take a deep squatting position after picture 3 and then stand straight up from there.
So, there you have it. It develops your arms, legs, and everything in between. Get a kettlebell or dumbbell and try it out
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1. Tsatsouline, Pavel. 2002. From Russia With Tough Love: Pavel's Kettlebell Workout For A Femme Fatale. Saint Paul, Minn: Dragon Door. Pp. 77.
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