The Turkish lift is one of the most complex and challenging exercises. It tends to create instability due to the different mix of movementstherefore it also improves stamina and physical agility.
This complexity is accompanied by incredible results in the short and medium term, as this lift strengthens the legs, arms, abdomen and core. Likewise, you exercise coordination, balance and mobility, becoming an almost perfect combination.
The uprising was born more than 100 years ago, at a time when a group of Turkish wrestlers set out to create a full body movement that would prepare young athletes for competition. They sought to increase endurance and flexibility, as well as improve stability and strength.
How to make the Turkish uprising?
This movement consists of lifting the kettlebell or dumbbell, adapted to the weight you can lift, starting from the prone position off the floor. It’s best to start exercising without weight so you can perfect the steps.
1. Starting posture
On the ground, lying face up, we lift the weight with the wrist straight, arm fully extended and forming a right angle with the ground, that is, perpendicular. Also flex the leg on the same side as where you take the weight.
2. First stage
It consists of rolling laterally by lifting the pelvis diagonally by means of a slight twist. Keep your free forearm resting on the ground at 45 degrees from the body, neither too open nor too close to the trunk. From this moment the hard work begins.
3. Second stage
Placing the elbow of your free arm on the floor, you begin the lift. You have to keep both shoulders from sinking. Keeping them still is important to avoid injury.
Now you raise your elbow and lean on your hand. At the same time, in the lower part you have one leg bent and the other stretched out, since the straight leg is raised in the air and then bent, resting the knee on the ground. There is a straight line between your hand, the knee you just supported, and the leg you originally flexed.
4. Third stage
With a straight back, push off the floor from the hip. The leg bent from the beginning, you line it up next to the other one that has the knee on the ground.
Finally, take a vertical step that prompts you to stand up. Reverse the entire sequence to return to the starting position on the floor.
3 zones functioned during the Turkish uprising
The muscle group worked in the Turkish lift is large, as your entire body is required in this routine. Among the most relevant regions we can mention the following:
- Backwards: pressure is exerted on it throughout the process. The load we carry above the head is connected through the arms and forces the back to resist. It also thrives on the effort you put into properly stabilizing the load.
- Obliques and abs: they are forced to contract or extend with each movement to lift you and hold the load.
- Buttocks: Proper hip function is critical in the Turkish lift. These muscles are essential in the training off the ground because you must be able to freely rotate your hip internally and externally under the weight of the kettlebell.
Advantages of the Turkish uprising
Always keeping the arm high, holding the weight, an effort is made to maintain stability. This strengthens the shoulders.
You will also benefit from hip movement, since to execute it correctly you must be able to move it freely. This is how you gain agility and body power.
Another benefit is the stability and strength of the pelvic, lower back, hip and abdominal muscles you develop. By blocking all positions, the strength of the nucleus.
Also, with constant practice you will be able to do this improve balance and control of each of the phases of the Turkish uprising. It can be difficult to maintain harmony in the sum of plays at first, but practice will help you perfect yourself.
Finally, we recommend that during exercise, the arm holding the kettlebell or dumbbell is fully extended, keeping an eye on the weight. If you forget to carry that weight in your hands you can cause a serious accident. You have to stay focused and attentive.
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