Turkish get-up, step by step

Set up on your back.

Press the bell over your right shoulder, arm locked. Right knee bent, left arm and leg out at 45°.

• Learn it with a shoe balanced on your fist
• Eyes on the bell from here on

Roll to the elbow.

Punch the bell toward the ceiling and roll onto your left elbow. A roll, not a sit-up.

Post to the hand.

Straighten onto your left hand. Chest open, bell stacked over the shoulder.

Bridge the hips.

Lift the hips high: one straight line from hand to heel.

Sweep to the knee.

Thread the left leg back and under, landing in a stable half-kneel.

Stand up.

Square the back shin, then stand through the lunge. Bell locked overhead the whole way.

Reverse every step.

Same path backward: lunge, sweep, bridge, hand, elbow, floor. That is one rep.