Dumbbell Turkish Get-up

ExRx.net > Exercises > Other > Exercise

Instructions Preparation Lie supine on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie other arm out to side. Execution Slowly stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor. Return Slowly reverse movement by lying down on floor. Comments Get up and down seamlessly, without jerky transitions. Kettlebell may be used instead of dumbbell. If kettlebell is used, place it to side so it can be picked up 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.

Classification  Utility: Functional  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Spine Flexion Rotation Hip Extension Flexion Knee Extension Shoulder Extension Elbow Extension Static (supporting arm) Shoulder Flexion Transverse Flexion Scapula & Clavicle Protraction Upward Rotation Elbow Extension