Eccentryx / Exercise Atlas / recovery
Turkish get-up (light DB or KB)
Supine, weight overhead: elbow, hand, knee, stand. Reverse each step back down.
Muscles
- Primary
- shoulders
- Supporting
- abs, glutes, hip flexors
Mechanics
- Pattern
- full body
- Equipment
- dumbbell, kettlebell
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Overhead lock-out held throughout; each transition deliberate before moving on.
- Progression
- Add weight only after all steps are consistent at the current load.
- Regression
- Half get-up — stop at the half-kneeling position and return.
Watch for
- Rushing between positions
- Wrist collapsing under the weight
- Elbow flaring on the floor phase
Substitutions
- Half get-up
- Windmill
- Overhead DB carry