Friday, November 5, 2010


I'd like to highlight a little-known, but very effective and very fun exercise known as the Turkish Getup. A Russian exercise meant to be performed with a kettlebell,it can also be performed with a dumbbell.Here's a very detailed video of how to perform this unique exercise:

And here's a quick clip showing how you can do it with a dumbbell:


Like any other exercise, make sure that you get the proper form down before you attempt the lift with heavy weights. Star with very light weights first (perhaps something in the area of the 50% and below of your 1 repetition maximum?), then follow the first video step by step until you can do the movement perfectly. Then you can progress to heavier loads.


The Turkish Getup is a very efficient exercise since it can work out several muscle groups (particularly, your chest, shoulders, triceps, abdominals, lower back and quadriceps).

If you plan on integrating this into one of your workouts, you should insert it in a day where you're working your whole body, since it'll be a bit difficult to add it to a day when you're working only certain body parts, given how many it involves.

If you've never tried this exercise before, or any other similar to it, your body will have to take time to learn it, and you'll probably be more sore than usual after you perform it. This is a good thing, because it means that your body's taking additional effort to adapt to the new movements and weight placement, which means greater benefits. Definitely a plus for you!


The Turkish Getup isn't currently part of my regular workout routine, but I've done it many times throughout my years of working out and I like it very much, so it's my absolutely pleasure to recommend it to you!

So, what do you think? Have you tried out this exercise before or have additional questions about it? If so, please leave a comment below and share your thoughts!

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Hello, I'm Noel Blanco and I write Fitness Philippines. I have been involved in physical fitness for more than 10 years now and am currently taking up graduate studies on Exercise and Sports Science at the University of the Philippines. You can contact me at
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