Half Turkish Get Up

Quote: "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee

This is a fantastic exercise to do before you progress onto the Turkish Get Up.  Like the Turkish get Up the Half Turkish Get Up is great exercise getting the limbs and muscles to move in a coordinated manner.  Like the Turkish Get Up, the Half Turkish Get has many benefits.  The difference between the two exercises the number of steps completed and level of difficulty.

Kettlebell Half Turkish Get Up

The movement for the Half Turkish Get Up ends when you place the weight of your body on your elbow.  Once you master this exercise, then you can move onto the Turkish Get Up.

Fast forward the video to the 1 minute 5 second mark for the Half Turkish Get Up.

Benefits of the Half Turkish Get Up

There are many benefits in doing the Turkish Get Up.  These include:

  • Developing a strong core that will protect your lower back from pain.
  • Improvement in your posture.
  • Increased mobility in the hips, legs and shoulders.
  • Improved strength and stability of the shoulders.
  • Improved movement patterns on both the left and right side of the body.
  • Develop balance and coordination in the whole body.
  • Shoulders being able to protected from injury.

How to do the Half Turkish Get Up (with a kettlebell in your right hand)

  • Grab the kettlebell with two and hold it close to your body in the cradle position on the right side of your body.
  • Roll onto your back, extend right arm that is holding the kettlebell, straighten the wrist, pack the shoulder joint into the shoulder socket.
  • Move your right foot towards your right buttock, place left leg out about 45 degrees away from your body, place left arm away from your body just past your head.
  • Perform a sit up, lean onto your left elbow, keep right arm straight and keep your eyes on the kettlebell.

Half Turkish Get Up Dos

  • Keep your eye on the kettlebell bell the whole time.
  • Practice technique empty handed before you use a kettlebell.
  • Maintain a flat neutral back when standing from a kneeling position.
  • Ensure shoulder joint is packed into the shoulder socket.
  • Wrist holding the kettlebell remains straight.
  • The core is engaged when performing the movement.

Half Turkish Get Up Don’ts

  • Bend the wrist holding the kettlebell.
  • Arching of the back on the way back down.
  • Keeping your core and abdomen loose.
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