You may have heard of an exercise
knows as the Turkish Get-Up. It's a simple exercise. Basically,
you start from lying on the floor and holding a dumbell up
at arms length. Now, keeping that dumbell at arms length,
you get up to a standing position.
This is a great exercise for
developing real-world strength. If you can get up holding
that dumbell up, you develop great core strength.
This exercise is very similar
in concept but instead of starting lying on the floor, you
instead start lying on a Swiss Ball.
I've found this version of the
exercise to more strongly target the abs while not being quite
as difficult to master in terms of technique. It's a tough
one but an excellent one for developing that real-world strength
I mentioned above.
So first, get a Swiss ball and
a fairly light dumbell - you don't need much for this one.
Lie back on the ball and hold the one dumbell at arms-length
directly up. Your feet should be fairly wide apart, knees
very bent (you'll see why in a second).
Now crunch forward, keeping
the dumbell at arms-length.
Now you see why your knees were
bent! Because you need them bent to move to the bottom squat
position to begin standing up. Bring your other arm forward
for counterbalance and keep that dumbell directly overhead
at arms-length.
Now stand all the way up!
Now you're going to start sitting
back down on the ball. If the ball moved at all, use your
free hand to feel for where it is and help roll it back into
position.
Once you're seated, get yourself
back into the bottom of the crunch position.
That's it! You've done one rep.
And you've kept that arm straight the whole time! Once your
shoulder gets tired on that side (or your core on that side
is fatigued), switch the dumbell to the other hand and go
again. I'll include more pics below.
There are two other variations
of this exercise you can do. One is with your arm bent in
the top dumbell curl position, making it into a curl squat
get-up. The other is to use a kettlebell instead of a dumbell.
I'll demonstrate both of those
in another video and with more pics below.
Note, when I'm using the kettlebell,
instead of letting the bell part hang down, I'm actually balancing
the bell part up - it's not necessary to do this, you can
let it hang down...I just wanted the challenge!
Barbell Swiss Ball Get-Ups
This version is done holding onto
a barbell. Duh. It makes
for a more challenging exercise because the barbell doesn't
allow nearly the same maneuverability as you had with the dumbell
or kettlebell.
For this exercise, you'll need
a Swiss ball and an empty barbell. Set the barbell on the ground
in front of the ball. Pick it up and lay back on the ball, holding
the bar at arms-length above you - take a fairly wide grip on
the bar.
Now crunch up and forward, keeping
the barbell at arms-length.
Come forward until you're in a
full squat but still sitting on the ball.
Now stand up! Keep that bar at
arms-length above your head the whole time.
Now sit down on the ball and lay
back and go again. Make sure you sit slowly and under control
so you can feel where the ball is at before you sit down (don't
want to miss!). It's helpful to do this exercise in front of
a mirror so you can see where the ball is.
CURL SQUAT POSITION
The above variation be tough on
balance, but if you're looking for a somewhat easier version
(to excute at least), the curl position is a good way to go.
Basically, it's the exact same movement but instead of holding
the barbell overhead, you'll hold it in the top of the curl
position through the whole exercise.
This makes it a bit easier because
it places the resistance in front of you, which will help you
keep it balanced.
So because it's easier to balance,
you're going to add some weight to the bar! I'm using 25's on
either side with this one and it's very challenging!
Here's the curl position you'll
be in.
Lay back on the ball, still holding
the bar in that position.
Sit up, rolling the ball back
a bit.
Now stand up!
Sit back down slowly and under
control then go again.
Enjoy!
About The Author
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Nick Nilsson is the
Director of Online Operations for Staley Training
Systems. He has a degree in Physical Education and
Psychology and has been inventing powerful new training
techniques for more than 17 years.
Nick is the author of
a number of bodybuilding eBooks (listed below) all
available by clicking
here and has written for a variety of
publications including Men's Fitness, Reps, Musclemag,
Bodybuilding.com and many others. He can be contacted
at nick@staleytraining.com.
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