Dumbbell Turkish Get-Up
Learn how to do Dumbbell Turkish Get-Up with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Turkish Get-Up is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Shoulders, Glutes, Quadriceps, Triceps, Hamstrings. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do 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
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Start Free TrialMuscles Worked by Dumbbell Turkish Get-Up
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Turkish Get-Up
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Turkish Get-Up
- Type
- Dumbbells exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Glutes, Quadriceps, Triceps, Hamstrings
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Turkish Get-Up
What muscles does Dumbbell Turkish Get-Up work?
Dumbbell Turkish Get-Up primarily targets the Abs, with secondary engagement of the Shoulders, Glutes, Quadriceps, Triceps, Hamstrings.
How do you do Dumbbell Turkish Get-Up correctly?
A complex, full-body movement where you transition from lying down to standing while holding a dumbbell overhead. 💡 Instructions: Lie on your back...
Is Dumbbell Turkish Get-Up good for beginners?
Dumbbell Turkish Get-Up has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Turkish Get-Up?
Dumbbell Turkish Get-Up requires: Dumbbells.
What are the benefits of Dumbbell Turkish Get-Up?
Dumbbell Turkish Get-Up strengthens the Abs, engages the Shoulders and Glutes and Quadriceps and Triceps and Hamstrings.
What exercises are similar to Dumbbell Turkish Get-Up?
Similar exercises to Dumbbell Turkish Get-Up include Merangkak beruang, Merangkak beruang – Lutut rendah, Crunch sepeda, Bird Dog – Siku ke Lutut.
Is Dumbbell Turkish Get-Up better than Merangkak beruang?
Both Dumbbell Turkish Get-Up and Merangkak beruang target the Abs. Choose based on your available equipment and training goals.
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