Increasing core strength can be a challenging feat to tackle. However, the Dumbbell Turkish Get Up is an effective exercise that can help you strengthen your entire core. This dynamic workout improves coordination, balance and stability while also helping you build overall strength.
The Dumbbell Turkish Get Up utilizes a single dumbbell in order to tone your core muscles. To start the exercise, lay on your back and hold the dumbbell above your head with both hands. Then slowly raise one arm over your head and begin to stand up while keeping the weight above your head with one arm at all times. As you transition from sitting to standing and vice versa, ensure that you keep good form throughout – this will maximize its effectiveness for your core muscles as well as other muscle groups such as glutes, shoulders, back and triceps.
Contents
- 1 What Is The Dumbbell Turkish Get-Up
- 2 How to do: Dumbbell Turkish Getup
- 3 Dumbbell Turkish Get-Up Benefits
- 4 Instructions of Dumbbell Turkish Get Up
- 5 Top 3 Common Mistakes of Dumbbell Turkish Get Up
- 6 Recommendations of Dumbbell Turkish Get Up
- 7 Dumbbell Turkish Get Up Risks
- 8 Results of Dumbbell Turkish Get Up
What Is The Dumbbell Turkish Get-Up
The Dumbbell Turkish Get-Up is a full-body exercise that requires strength, coordination and balance. It’s an advanced move that develops strength in the core, legs, glutes and shoulders while helping you improve your range of motion. The Dumbbell Turkish Get-Up is a compound movement that can be used to increase overall athleticism as well as muscle size and definition.
To perform this exercise, you’ll need either one dumbbell or two. Begin by lying on the ground with the weight held up in one hand above your shoulder. From there, you’ll use your free hand to help push yourself off the floor while simultaneously lifting your hips into a bridge position. You will then bring your feet up underneath before slowly extending them out in front of you until you are standing tall with both hands holding onto the weight over your head.
How to do: Dumbbell Turkish Getup
A dumbbell Turkish getup is an effective way to strength train your entire body while improving mobility and stability. This exercise is an excellent full-body movement that can be used to improve athletic performance or general fitness goals. Here are the steps on how to properly perform a dumbbell Turkish Getup so you can get the most out of this powerful move.
Begin by lying flat on your back with one hand in the air gripping a single dumbbell with both hands. From there, use your core muscles to lift your torso up while keeping your arm extended above you and the weight stable. Then, roll onto one side using your entire body until you are sitting upright and keep the arm with the weight extended in front of you. From there, stand up straight without dropping the weight, then slowly lower yourself back down into the starting position.
Dumbbell Turkish Get-Up Benefits
The Dumbbell Turkish Get-Up is a unique exercise that has been gaining traction in the fitness world due to its wide range of benefits. This full body exercise combines strength training and mobility work, making it ideal for people who want to improve their overall athleticism. Not only does this exercise hit the major muscle groups, but it also helps improve stabilization, coordination, and balance.
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The Dumbbell Turkish Get-Up can be conveniently completed at home with minimal equipment needs and requires no special skills to complete properly. The most important benefit of this exercise is its ability to engage both large muscle groups as well as small muscles in stabilizing joints. This leads to improved posture and joint health while also strengthening core muscles like your abs, lats, glutes, and quads.
Instructions of Dumbbell Turkish Get Up
The Dumbbell Turkish Get Up (TGU) is an advanced exercise that requires proper form and technique to ensure a safe workout. The TGU utilizes several muscles in the body, thus providing a great total body workout. This article provides detailed instructions on how to properly perform the Dumbbell Turkish Get Up for maximum results.
The first step in performing the TGU is to lie on your back with one leg extended and the other bent at a 90 degree angle, holding a dumbbell with both hands above your chest. Maintain core tightness as you slowly lift your torso off of the ground while keeping your arms straight up towards the ceiling. Make sure to keep your gaze fixed upon the weight throughout this portion of the movement.
Top 3 Common Mistakes of Dumbbell Turkish Get Up
1. Not Looking At The Kettlebell
You’ll notice that up until the half-kneeling step, I’m looking at the kettlebell. To be more specific, I personally look at my hand grasping the kettlebell. Looking at the kettlebell instead of where you place your hand on the ground requires training. The more weight you lift, the more you want all your focus on efficiency, not figuring out where to put your hand, or position any other part of your body.
2. Not Keeping Your Wrist Straight
If you have not learned how to hold a kettlebell properly, you will bend your wrist instead of keep it straight. Why? The more you bend your wrist, the less pressure the kettlebell places on your forearm. Keeping the wrist straight is uncomfortable – or simply painful – for most people. You want to “spear” the kettlebell and crush the grip. The harder you crush the grip, the straighter your wrist will be and the more weight you will be able to lift.
3. Not Keeping Your Shoulders Packed Away From The Ears
Packing the shoulders away from the ears is like a fundamental strength law. By doing this, you are able to fully engage your lats and all the surrounding muscles to not only protect your shoulder, but make your shoulder and entire body stronger. See: How To Protect Your Shoulders While Lifting Weights. During all 7 movements of the Turkish get-up, be sure to have your shoulders packed away from your ears.
Recommendations of Dumbbell Turkish Get Up
When it comes to exercises that work the entire body, few can match the dumbbell Turkish Get Up. This exercise is designed to increase strength, stability and mobility all in one movement. It is a great way to challenge the body and build total-body fitness. Here are some recommendations for performing this exercise correctly.
First, start by lying on your back with a dumbbell held above one shoulder with both hands. Engage your core and glutes throughout the exercise as you roll onto one side while keeping the weight above your shoulder. Then come up onto your opposite hand and knee while pushing through your feet with an extended leg in order to get into a kneeling position. Once in this position, push up from both legs until standing fully upright with the weight still above your shoulder at all times during each repetition (or rep).
Dumbbell Turkish Get Up Risks
The Dumbbell Turkish Get Up is a popular exercise that is used to build strength and stability. However, as with all exercises, it carries certain risks. It’s important to understand these risks before you try the Dumbbell Turkish Get Up so you can practice using proper form and technique.
One of the main risks associated with the Dumbbell Turkish Get Up is an increased risk for injury or strain to the shoulders, back, or other muscle groups due to improper form. It requires a great deal of coordination and balance in order to execute correctly and any incorrect movements can put undue stress on certain areas of your body. Additionally, if you’re new to this exercise then it’s highly recommended that you start off light by using only a small dumbbell until your body gets used to this movement pattern.
Results of Dumbbell Turkish Get Up
The Dumbbell Turkish Get Up is an exercise that has become increasingly popular due to its ability to work a variety of muscle groups. It can dramatically improve strength, balance, and mobility, as well as build core stability. The results of this exercise are both immediate and long-term, depending on the intensity of the workout.
The immediate effects typically occur during the workout itself as muscles contract and fatigue sets in. This leads to an increase in muscular endurance and strength building within a short period of time. Additionally, performing this exercise regularly can help with coordination and balance by helping you become more aware of your body’s movements. In the long term, regular use of the Dumbbell Turkish Get Up will result in increased overall strength and flexibility along with improved posture from working many different muscles throughout your body at once.
