Sandbag Turkish Get Up

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The sandbag Turkish get up is a challenging full-body exercise that primarily targets the shoulders.

By using a sandbag instead of a dumbbell or kettlebell, the workout adds an extra level of instability and engages the core muscles.

The sandbag forces the shoulders to work harder to stabilize the weight, leading to increased shoulder strength and stability.

While the sandbag Turkish get up also activates other muscles, its main focus is on the shoulders and full-body engagement.

Start by lying flat on your back with your legs extended and your arms holding the sandbag above your chest.
Bend your right knee and place your right foot flat on the ground, keeping your left leg straight.
Pressing through your right foot, roll onto your left forearm and prop yourself up onto your left hand.
Lift your hips off the ground, creating a straight line from your right knee to your right shoulder.
Slide your left leg back and underneath your body, coming into a kneeling position with your left knee on the ground.
Stand up, keeping the sandbag extended above your head, and bring your left foot forward to stand beside your right foot.
Reverse the movement by stepping your left foot back, lowering your left knee to the ground, and sliding your left leg back out to the side.

Engage your shoulders from the start: As you grip the sandbag firmly, imagine your shoulders activating like a powerful engine, ready to drive the movement. Keep your shoulder blades down and back, creating a stable foundation for the exercise.
Focus on the full body connection: Remember that the sandbag Turkish get up is a total body exercise. Visualize a chain linking your muscles from head to toe, working together harmoniously. Engage your core, glutes, and legs as you rise up, maintaining a strong and stable posture throughout.
Control the descent: As you lower yourself back down, resist the urge to let gravity take over. Maintain control and engage your muscles to guide the sandbag down, feeling the tension in your shoulders and core. This controlled descent will help build strength and stability in your entire body.
Breathe with intention: Don’t forget the power of your breath during the sandbag Turkish get up. Inhale deeply as you prepare for each movement, exhaling with purpose as you exert effort. This intentional breathing will oxygenate your muscles, enhance focus, and promote better form.
Stay patient and persistent: The sandbag Turkish get up is a challenging exercise that requires practice and dedication. Embrace the journey, celebrate small victories, and don’t be discouraged by setbacks. With each repetition,