Dumbbell Turkish Get-Up

Body region

• Core
• Shoulders
• Glutes
• Legs

Muscles

Main

• Deltoid
• Supraspinatus
• Transversus Abdominis
• Gluteus Maximus

Helps

• Serratus Anterior
• Trapezius
• Rectus Abdominis
• Vastus Lateralis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Lie on your back holding a dumbbell straight up over your shoulder, the same-side knee bent with foot flat and the other leg straight.
2. Keep your eyes on the weight, roll onto the opposite elbow, then press up onto that hand.
3. Drive through the planted foot to lift the hips into a bridge.
4. Sweep the straight leg back under you to a kneeling position, then turn the back knee and hips so you are in a half-kneeling lunge with the torso upright.
5. Stand up from the lunge with the dumbbell still locked out overhead.
6. Reverse the steps one at a time to lie back down.

Cues

• Keep your eyes on the weight and the arm vertical at all times.
• Learn the movement with no weight or a shoe on the fist first.
• If the weight gets out of control, let it drop to the side away from you.

Common mistakes

• Letting the arm drift or the elbow bend under load.
• Rushing through the steps.
• Using a weight that is too heavy to control overhead.

Alternatives

• Kettlebell Turkish Get-Up
• Half Turkish Get-Up