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Shoulders
Turkish Get-Up
A slow floor-to-standing movement with a weight held overhead for shoulders and core.
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Target
Shoulders
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
2-4 per side
Execution
How to perform
1. Lie on your back holding a light weight straight up in one hand, same-side knee bent.
2. Keep your eyes on the weight and roll to your elbow, then to your hand, keeping the arm vertical.
3. Lift your hips, sweep the straight leg under to a kneeling position, then stand while keeping the weight steady overhead.
4. Reverse each step slowly back to the floor; practice without weight first and complete both sides.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Lie on your back holding a light weight straight up in one hand, same-side knee bent
- 2Keep your eyes on the weight and roll to your elbow, then to your hand, keeping the arm vertical
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.