Turkish Get-Up

The lesson

1. 01

   Get the bell up safely

   Roll onto your side, take the handle with both hands, hug it to your chest, roll onto your back, and press it up with both hands. Never press a bell one-handed off the floor cold.

2. 02

   Set the start

   Arm locked straight over your shoulder, wrist neutral, eyes on the bell. Bend the knee on that same side with the foot flat; your free arm rests out at about 45 degrees.

3. 03

   Punch and roll to your elbow

   Push the bell toward the ceiling and drive off your planted foot, rolling onto your free forearm. It's a punch, not a sit-up.

4. 04

   Up onto the hand

   Straighten the free arm to sit tall, chest open, shoulder stacked over the hand.

5. 05

   Bridge high

   Drive through the planted foot and lift your hips clear of the floor. Higher than feels necessary — the next step needs the room.

6. 06

   Sweep to half-kneeling

   Thread the straight leg back underneath you and set that knee down. Kneeling on one knee with the other foot forward is half-kneeling.

7. 07

   Stand up

   Drive off the front foot to standing, bell still locked overhead.

8. 08

   Reverse it, step by step

   Half-kneeling, hand down, sweep the leg through, sit, elbow, floor. The way down is half the exercise and most of the risk.

9. 09

   Put it down the way it came up

   Once you're flat on your back, bring the bell to your chest with both hands and roll onto your side to set it on the floor. Your eyes stay on the bell and the loaded arm never bends until it's down.