Turkish Get Up (No Hand)

The Turkish Get Up is great core exercise that also had tremendous benefits to your pressing ability. Throughout the entire movement your core is being worked. To the same degree, the shoulder that is keeping the kettlebell overhead is being used to maintain that overhead position. Try the no hand version for some extra core work and added hip mobility.

Lay down next to a kettlebell on your left side. Rollover to the kettlebell lifting it up with your left hand and the assistance of your right

Bring the kettlebell to your chest and press it so that you arm is vertical. With your core get yourself into a seated position. When seated, bring both feet to your left side with both knees on the ground and drive your hips up getting yourself into a seated position.

Step forward with your left foot getting into a lunge. Stand up and reverse the motion on the way down in a controlled manner.

Your arm needs to remain vertical throughout the duration of the exercise Keep your eyes on the kettlebell until you are in the lunge position; from there, bring your head into a neutral position until you reverse the motion Alternate sides by moving the kettlebell around your head rather than over your body or face. Bring your feet to the right side when the kettlebell is in the right arm.