The turkish get up is a great exercise for co-ordination, kinaesthetic awareness and posture, it comprises of three planes of movement and is great for you as a rider although you might not think so at first! The reason, its great for internal stability and control of the torso. Your muscles have to work isometrically and dynamically to allow you to hold a weight over head whilst getting up off the ground!
When performing this exercise pay close attention, is it easier on one side than another?
How to complete this exercise:
- Move the bell (or dumbell) so the arm is perpendicular to the floor
- Lock out the elbow, and pull the loaded shoulder into its socket.
- Bend the knee on the side of the body that’s holding the kettlebell.
- Place the opposite arm on the floor approximately 45 degrees from the body.
- Take a deep breath and hold it.
- Drive from the foot on the working side, roll up onto your elbow.
- Squeeze your glutes and lift your hips off the ground high enough to be able to move your outstretched leg under your body.
- Keep your arm extended vertically.
- Take your straight leg and sweep it under your body, placing it next to and behind the hand on the floor.
- Keep your neck rotated upward, looking up at the kettlebell in your hand.
- Take your support hand off the floor and move your body upright, keeping the kettlebell overhead.
- Drive from your back foot, through your hips, and into your front foot, standing up from the lunge.
- Fold into your hips and place your hand just in front of the knee on the floor.
- Stick your leg straight out in front of you and put your butt on the floor.
- Roll down to your elbow, and then down onto your shoulders and back.
- Lower the kettlebell with two hands to your stomach, then roll to your side and place the weight on the floor.
See the video demo here. I have managed to cut myself out but you will get the general idea. My form is not the best, its an exercise I need to practise for sure – you will also see I get confused which leg goes where. This is why its great for you riders – it gets your mind working as much as your body!