Learn the Turkish Get Up And You'll Be Rewarded With Bullet Proof Shoulders And A Rock Hard Mid-Section.

We get all the time what our favorite ab exercise is, and we always answer the Turkish Get up(also know as the Get Up and the TGU).

Many people seem baffled at first, but once they give it a shot they're believers!

Although the TGU is a great ab exercise, I personally like it for the shoulder stability it creates. Because the kettlebell is locked out over head through out the move, the shoulder is forced to stabilize the load from various angles.

If you've ever had a shoulder injury, one the the most important aspect to regain is stability.

Though you may not be able to go through the whole range of motion at first, take it slow and be patient. You'll get it!

Below is a description of the Get Up from start to finish.

For the sake of example we will assume this movement is being performed on the left side.

1. Lie next to your Kettlebell and thread the left hand through the handle, like in the first picture.

2. Place the right hand over the top of the left hand already gripping the handle.

3. Roll onto the left shoulder/side nearest the Kettlebell and pull it in tight to the body.

4. Roll back, you will be flat on your back with the Kettlebell nestled between your bicep, shoulder and chest.

5. Using 2 hands/arms safely press the bell over head, once the left elbow is locked, remove the right hand. The left arm should remain perpendicular to the deck at all times and the elbow MUST remain locked. This is the starting position.

6. Bend the left knee to roughly 90* and place the left foot flat on the deck. The right arm is placed at a 45* in relation to the body.

7. Driving with your left foot, leveraging with your right arm and “crunching” with the abs, drive the Kettlebell to the sky until you are on your right elbow.

8. Extend your right arm.

9. Drive your left foot into the deck and “bridge” the hips up.

10. Pull the right leg through and place your right knee securely on the ground. Remove the right hand from the ground and straighten the body into a lunge position.

11. Again, driving from the left heel/foot stand up with the bell locked out over head. Maintain tension by bracing the abs, clinching the glutes and pulling the knee caps up.

12. Reverse the steps to return to the ground.

13. Perform the prescribed number of reps.