Instructions
Preparation
- Raise or clean kettlebell over
head with right arm. Stand with right arm fully extended vertically
supporting kettlebell throughout movement. Extend left arm out
out to side.
Execution
- Step back with left leg and kneel down as in downward phase
of Overhead Rear Lunge.
- Lean to left side and place left hand on floor, well left
of right foot.
- Shift weight onto left arm.
- Pull left leg forward between right leg and left arm.
- Sit with left leg extended outward onto floor and right leg
bent upward.
- Extend right leg outward onto floor and gently lie down.
Return
- Pull right shoulder toward hip slightly by contracting lats and obliques
(decreases length
of lever arm during situp).
- Sit up with assistance of left arm on floor to side.
- bend right leg so right foot is placed on floor close to
hip while leaning on extended left arm.
- Pull left leg back between right leg and left arm and position
forefoot and knee on floor behind right foot and left hand.
- Position torso upright.
- Stand up in original position as in upward phase of Overhead
Rear Lunge.
Repeat with opposite side.
Comments
- Kettlebell Turkish Get-up emphasises load balance, shoulder
mobility, and functional strength. Keep wrist stupporting kettlebell
straight. Dumbbell can also be used. Exercise can also be started
lying on floor with kettlebell off to side. Kettlebell can be
picked up from floor while lying down with both hands and pressed
up with one arm. The kettlebell may also be returned to floor
with both hands at finish of exercise to protect joints. Also
see Dumbbell Turkish Get-up
and Barbell Turkish Get-up.
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Classification
Force (Articulation)
Dynamic
- Spine (Thoracic, Lumbar)
- Hip
- Knee
- Ankle
- Elbow
Static (lower body)
- Spine (Thoracic, Lumbar)
- Hip
Static (supporting arm)
- Shoulder
- Scapula & Clavicle
- Elbow
Static (assisting arm)
- Shoulder
- Scapula & Clavicle
- Wrist
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