Dumbbell Turkish Get-Up

This is the perfect introduction to the Turkish get-up for those without kettlebells. A dumbbell provides the same overhead challenge while allowing easier grip control. The movement builds stability, mobility, and real-world strength across multiple planes.

Instructions

1. Lie flat on your back holding a dumbbell overhead with one hand. Bend the knee on the same side and plant the foot flat on the ground.
2. Press through your foot and rise to your opposite elbow, keeping your eyes on the dumbbell.
3. Move to your hand and extend the spine tall.
4. Lift your hips and sweep the straight leg underneath into a kneeling position.
5. Stabilize the dumbbell overhead as you move into a lunge, then rise to standing.
6. Reverse each step under control until you return to the floor.
7. Complete all reps on one side before switching.

Video demonstration of Dumbbell Turkish Get-Up

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