Dumbbell Turkish Get-Up

A complex, full-body movement where you transition from lying down to standing while holding a dumbbell overhead.

Instructions:

• Lie on your back holding a dumbbell straight above your shoulder with one arm, the other arm extended on the floor.

• Bend the knee on the same side as the dumbbell.

• Push through your foot and elbow to prop yourself onto your hand.

• Lift your hips off the ground into a bridge.

• Sweep your straight leg back into a half-kneeling position.

• Stand up fully while keeping the dumbbell overhead and arm locked out.

• Reverse the movement with control to return to the starting position.

Common mistakes:

• Letting the dumbbell drift forward or backward

• Bending the elbow holding the weight

• Rushing through the steps instead of controlling each phase

• Not engaging the core, causing loss of balance