Forget the plank, Instagrammers are getting toned abs with 'the Turkish get-up'

The plank is too easy for fitness junkies —there’s a new power move in town, says Phoebe Luckhurst
Turkish Get-Up

The human body is a machine. Some machines have better specs than others, while some soldier on with imperfect operating systems.

But we are all machines of some sort: our muscles work in patterned tandem, moving us forward and stretching us out. Accordingly, the stronger the muscles, the smoother the synchronisation — it all just works better.

Which is the purest, most sensible reason for working out: yes, everyone wants hewn abs and rigid pecs, but even more than that, we want our bodies to work well. So following that logic, the most efficient way to ensure they do is to master workouts that engage a range of muscles and improve the synchronisation.

Hence the appeal of multi-disciplinary workouts like Cross-Fit, a single class that targets many muscles, or super-moves like the plank, a sort of souped-up press-up that you hold for intervals — gruelling, though it pays dividends.

On this theme, there is one move you must incorporate into your arsenal. Trainers are teaching it; the hashtag has been used more than 31,000 times on Instagram. The Turkish get-up is the new plank: a wonder move that whittles your core, increases your stability and passes on the strength so you’ll be better at lifting weights.

It’s a multi-step move. To start with, you will need a kettlebell, barbell, sandbag or dumbbell: pick a weight that you can lift comfortably, but not so comfortable that it’s pointless.

Then, lie down, and with the weight in your right arm, extend it straight above you, in line with your right shoulder. Meanwhile, slide your right foot in towards you until it sits next to your left knee. Propel yourself onto the elbow of your left arm, driving from your abs and the left leg. The weight should still be held above you; imagine you are punching it towards the ceiling. Sit up and slide your left leg into a kneeling position. From there, stand up, weight still held over the head, core tight. Then do it all in reverse. Incidentally, if this is hard to visualise, there are countless YouTube videos suitable for close study.

“The Turkish get-up is a full-body, ‘functional’ movement that requires core strength and stability, hip and shoulder mobility, as well as balance and co-ordination,” explains Luke Worthington, an elite trainer at Third Space (where you can do a kettlebell class). “It’s a real bang for your buck.”

It can be tailored to strongmen or beginners: just use an appropriate weight. It’s suitable as part of an extended warm-up, or to fire up the core after a weights or cardio session.

Worthington defines its magic as “full body movement in its purest sense. It works every muscle from top to toe. Because of the patterning of the movement, you have to co-ordinate your whole body to work together and in the correct sequence.” He recommends doing reps two or three times a week to see real progression.

20 male fitness influencers to follow on Instagram - in pictures

1/20

Incidentally, be careful not to punch yourself in the nose with your dumbbell — as with most wonder moves, there’s a vanishing line between invincibility and injury. Otherwise, get up and go and your pistons will fire on all cylinders.

Follow Pheobe Luckhurst on Twitter: @phoebeluckhurst

Create a FREE account to continue reading

eros

Registration is a free and easy way to support our journalism.

Join our community where you can: comment on stories; sign up to newsletters; enter competitions and access content on our app.

Your email address

Must be at least 6 characters, include an upper and lower case character and a number

You must be at least 18 years old to create an account

* Required fields

Already have an account? SIGN IN

By clicking Create Account you confirm that your data has been entered correctly and you have read and agree to our Terms of use , Cookie policy and Privacy policy .

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Thank you for registering

Please refresh the page or navigate to another page on the site to be automatically logged in