Turkish Get Up

If you have been at the Eagle Ranch Fitness Center, you may have seen me doing these odd looking exercises and wondered what the heck is he doing? I certainly do seem to be breathing hard to just get off the floor a few times.

The Turkish get up (TGU) is an old school, whole body strong man exercise. You know what I am talking about - Big guys with handlebar mustaches wearing leopard print unitards and bending steel with their teeth. You may not have such fashion or fitness goals. That's ok. The Turkish get up also builds core strength and when used in a circuit with short rest periods between exercises, can be part of a great fat and weight loss program.

One of my friends once remarked " I have no idea what muscles its working, but it definitely kicks my butt". The truth is, it works all of your muscles to some extent. Have a look at the exercise below:

• shoulders, lats and chest to hold and stabilize the weight above you.
• abdominals to bring yourself to a seated position.
• triceps and arms to hold your body as you swing your leg through.
• legs as you go from lunge to standing.
• core activation throughout the exercise.

There are a few variations of this exercise typically having to do with balance and how you move your leg behind you. It is most safely done with kettle-bells and dumb-bells. Start with lower weights get the form, rhythm and balance down. As always, it is good to talk to the resident trainer or therapist to help guide you your first time around.

Mark Pitcher DC, MSc

chiropractor, exercise physiologist

Dr. Pitcher works in the Vail, Edwards and Eagle offices. To make an appointment call, 926-4600. If you have questions for Dr. Pitcher, you can email him at drpitcher@vailhealth.com