Turkish Sit-Up

Abs, Obliques, ShouldersKettlebell, dumbbell

This movement builds abs, shoulder stability, and overall coordination. It is the initial seated phase of the full Turkish get-up with a weight overhead.

How to do it

1Lie on your back, bend one knee, and press a weight straight up overhead on that same side.

2Position your opposite arm and leg out on the floor at a 45-degree angle to your body.

3Keep your eyes locked on the weight and sit up onto your free forearm.

4Press up from your forearm onto your straight palm, keeping the weight stacked vertically over your shoulder.

5Lower back down to your forearm and then flat onto your back with complete control.

Common mistakes

Taking your eyes off the weight causes it to drift and drop.

Bending your working arm or letting it drift off vertical places harsh stress on the shoulder joint.

Lifting your straight leg off the floor as you sit up signals a loss of core control.

Breathing

Exhale as you sit up and press onto your hand. Inhale as you slowly reverse the movement back to the floor.

Make it harder or easier

To regress, perform the move with just bodyweight or a light dumbbell. To progress, grab a heavier kettlebell or hold the top position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.