Turkish Get-Up Overview

You'll start lying on the floor on your side. Then you'll roll onto your back and press the weight overhead, push yourself up on one hand and one foot and put the other foot behind you. Move from a kneel into a lunge and stand up.

Stage One:

Lie on your left side. Your knees should be drawn up, and the weight should be in your left hand with the right hand wrapped over the handle and the left hand. Use your left leg and core to roll onto your back, and pull the weight into the centerline with your right hand. Use a continuation of the rolling movement to press the weight out overhead vertically. From this point on, do not take your eyes off the weight.

Stage Two:

Push down with your left leg and roll over onto your right elbow. Continue the movement and use your core and legs to get your right hand under you. Your upper body should be extended in both directions, with your backside on the floor and your left leg poised to drive the movement from now on.

From the moment your elbow touches the floor, you're approaching having the weight more vertical.

So your left arm should be high, with your shoulder pressed right into your ear (that's your shoulder in your ear, not your ear pushed into your shoulder!). Your right shoulder should be packed down and back. Trigger your lats and traps and tighten your upper back; imagine driving the floor away with your upper back.

Stage Three:

This is the part where, if the weight you chose is too heavy, you should now admit it and get a lighter one so you don't end up wearing it on your head.

Keep looking at the weight and take the whole weight on your right hand and left foot. Pull your right leg in and then move it through the gap between your left foot and right hand, and put it under and behind you. Kneel on the right knee.

Stage Four:

Check that your hips are under you, brace your core and look at the weight. Rotate your right foot to get the ball of your foot on the floor and stand up into a lunge, then use the lead leg to pull yourself upright to a full standing position.

Read More: Rotator Cuff Problems: Frozen Shoulder

Try programming a few Stage Twos before doing a few reps of the whole movement. Alternatively, try doing your Get-Ups with a racked weight rather than an overhead one to emphasize the grounded shoulder more.

Pack your neck, brace your core, look at the weight and go for quality, not high reps. Good luck!