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Exercise handout — move better, feel better.
Turkish Get-Up (Half)
Get from lying down to seated while holding weight overhead. Full body stability exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
kettlebells
Home Options
- dumbbells
- kettlebell
No equipment? Try: Dumbbell, No weight to learn
Dosage
2
Sets
3
Reps / Time
60 sec
Rest
Slow and controlled throughout
Tempo
Step-by-Step Guide
Set up
- Lie on back holding kettlebell or dumbbell straight up
- Bend same-side knee, foot flat on floor
- Other arm and leg out at 45 degrees
No image for this step. Follow the written instruction.
Step 1 of 5
Keep arm locked and weight up throughout
No image for this step. Follow the written instruction.
Step 2 of 5
Roll up to your opposite elbow
No image for this step. Follow the written instruction.
Step 3 of 5
Press up to your hand
No image for this step. Follow the written instruction.
Step 4 of 5
Sit tall at the top
No image for this step. Follow the written instruction.
Step 5 of 5
Reverse each step to return to lying
Breathing
- Breathe between positions
- Don't hold breath
Form Cues
- Eyes on weight always
- Move slowly
- Control every position
- Arm stays locked
Common Mistakes to Avoid
- Moving too fast
- Elbow bending
- Not watching the weight
- Skipping positions
Safety Information
Advanced exercise. Learn with no weight first. Move slowly.
Progressions
Do full get-up (stand all the way)
Regressions
Practice without weight first
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.