Set-up: Begin lying flat on your back with plenty of free space around, and a kettlebell by your side.
Movement: The Turkish Getup consists of a number of integrated steps.
Begin by rolling to the kettlebell, and grabbing it with your nearest hand. Use your distant hand to support the weight as you roll back to a flat position, keeping your trunk stable as you do so.
Now bend the knee of the leg on the kettlebell side and place your heel flat on the floor by your hips.
Press the weight directly up so that a line forms between your shoulder and the kettlebell.
Lower your opposite hand perpendicular out to your side, so that the palm of your hand is flat on the floor.
Keeping your torso braced and stable, move your trunk to the opposite side of the kettlebell. Use your off hand and forearm to stabilize, as you look up towards the kettlebell and hinge up and away at the hips.
Now, keeping your weight on the heel of your bent leg and using your hips, slide your flat leg behind you - bending it so your legs form a kneeling posture.
Now raise your torso back upright - completing the kneeling posture.
Pressing through your forward heel, drive up into a standing position.
Return to the start by repeating each step in reverse.
Emphasis: It's critically important to focus on proper movement patterns in this lift - weight is a secondary concern.
Keep your trunk strong, stable and braced throughout the movement. Avoid both flexion and hyperextension.
