And the exercise we're about to go over is the first part of the full Turkish get up. This is known as the Turkish get up sit up. Important thing on this one, you want a comfortable area to be lying down because you're going to be getting up and down from this position so concrete wouldn't be fun. First part, getting the kettlebell. I'm going to use a kettlebell, basically a cannonball with a handle. These things are great for this exercise. You can use a dumbbell or a barbell for this exercise. Getting into position, use both hands to get it off the ground, and then just press it up like a floor press which is another exercise that I covered in the chest section. Now we start the exercise from here. We're going to roll to the side, we use our arm on this exercise, push up on the elbow, and then you're here. This is the mid point of the exercise. Then we start going back down, hand slides, elbow meets the floor, back meets the floor and we're back in the beginning position. This is a very functional exercise in terms of, if you had to get up from the ground with weight on you we're getting use to it. We're strengthening the whole anterior chain from here all the way down. Again, rolling, using the elbow, sitting up. Similar to the overhead sit up, another exercise that I've covered, but it's different. We're using more muscles on this one. More range of motion. Again, to the side, elbow, hand, and we're here. Eyes are on the kettlebell the whole time. Elbows locked, shoulders active. Shoulders pushing towards the ceiling the whole time. One last time. Then when you're going back down, dismounting the exercise is very important. Grab it with the other hand, bring it down, then you're up. If you want to switch to the other side, you can either get up and move the kettlebell or you grab it with both hands, move it around your head, don't move it over your head because you really wouldn't want to drop it when it's there, and then you're in position for the next one. That's the Turkish get up sit up, the first half of another exercise I'll cover called the Turkish get up.
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