And I'm about to show you a variation of the Turkish Getup that I call the lunge variation. So, we've already done the overhead sit up before, in this series, so let's get into position. Remember, we use two hands, we get into position, and then on this one, the lunge variation is typically the one I use for heavier weights. So, this one you'll see that I'm really supported the whole time. So, we role to the side, like the Turkish Getup Sit Up, and we stand up, well sit up, to here. This is where the lunge variation comes in. Hand is on the ground, foot is on the ground, this leg sneaks through, so, see, we're in a lunge. And then we just stand up from here. Eyes on the kettlebell, elbows locked, shoulders elevated in the active shoulder. So then we step back into a lunge to come down, hand goes to the ground, we come to a sitting position, elbow on the ground and we lay back down. Another rep, we role to the side, elbow, hand, into this sitting position, and then, supporting our self on our front foot and the hand, we swing the leg through, bend the toes underneath, if you can, stand up in a lunge, bring your foot forward, this is the midpoint. Step back, down. So, bringing it down, make sure you use both hands. So, that is the Turkish Getup Lunge Variation. The sit up squat variation that you saw before is typically used with lighter weighs. This variation, th lunge variation is typically used with heavier weights. The great thing about the Turkish Getup is, once you've watched it, if you're wondering what muscle group it uses, it uses every single muscle group in your entire body. You're elevating the kettlebell with your arm the whole time, you're sitting up, you're going into a squat or a lunge position, which then uses all of your body that a squat does, and then you're standing up with it. So, it's really tough to categorize it as one muscle. It's a whole body movement which, it helps you to get up off the ground. It's a very functional exercise. If we can't get up off the ground, the sad thing is, we're probably needing care at our home. So, if you're wondering what muscle group this exercises, it exercises all of them. It's great for everything, especially if you're in sports that involve being on the ground.
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