Turkish get-ups are a new craze in the fitness world. Everyone’s adding this exercise to their routine, from runners to surfers. This get-up routine gives you superb core strength. While it’s challenging, having a strong core is essential to maintaining balance on your SUP and a powerful paddle stroke. It also improves your overall mobility and gives you strong joint control.
Timing and coordination are important so it helps to watch a video, but don’t let the series of steps prevent you from giving it a try. Although this exercise benefits from having a kettle bell or hand weight available, it’s not necessary. As a beginner it’s better to focus on your form first. Once you get comfortable with the sequence you can add a weight.
Start by laying on your back in the starfish position. This means both your legs and arms should be outstretched at a 45-degree angle.
Then, bend your right leg. Your right foot should be flat on the ground and almost touching your glutes. Stretch the leg so it’s slightly further out from your hip.
Next, raise your right hand straight above your head. Then prop yourself up on your left elbow. You’ll need to push up with your right heel to get into this position.
Your upper body should be lifted off the ground with one arm still raised straight up above you. While holding yourself up on your left elbow, straighten that elbow out until your left hand is planted firmly on the ground.
Now slide your left leg underneath you. Bring it back toward your butt, by placing your left knee and left ankle back with your left hand. With your left knee directly underneath your left hip you are now ready to stand.
Engage your left leg to push you up all while keeping your back straight and your arm raised above your head. That’s it, you’re half way there.
Now, all you have to do is get back down to the original position, which simply means doing the previous steps in reverse. Once again we highly recommend watching video because it’s much easier to see than read.
Take a big step back with your left leg. You’ll be back into the lunge position. Bring your left knee to the ground.
Next bring your hips back towards your left heel keeping the kettlebell raised. Reach back placing your left hand down as you lower yourself.
Now, position your left leg so you’re sitting and it’s straight out in front of you. Slowly drop back down in the starfish position.
Keep in mind that when you’re going back down, you’re doing the same movements you made going up. You’re simply doing them in reverse. Once you watch the clip and give it a try yourself you’ll realize it’s surprisingly simple. Do five reps on one side and then switch to the other for another five.