Crossfit exercises
5K 0 03/16/2017 (last revision: 03/21/2019)
Turkish lifting with a bag (sand bag) is a functional crossfit exercise aimed at working out the core muscles, increasing strength endurance and improving coordination. Using a bag instead of a kettlebell or a dumbbell makes the exercise much more difficult, since you have to spend more effort to keep the bag in the correct position, plus there is no way to balance by using an outstretched arm.
The Turkish Get up Sandbag requires good neuromuscular connection with the core muscles, as well as good stretching and a sense of balance. You should start studying this exercise without additional burdening, then try to do it with a light kettlebell, dumbbells or a bar from a barbell and just start with the sand bag option. It is not recommended to perform this exercise for people with diseases of the musculoskeletal system, since the trajectory of movement is not entirely natural for the human body, and there is a high risk of aggravating existing problems.
The main working muscle groups are the rectus and oblique muscles of the abdomen, the quadriceps, the adductors of the thigh and the extensors of the spine.
Exercise technique
To perform a Turkish lift with a sack, follow the movement algorithm below:
- Lie on a gymnastic mat or mats, straighten one leg, the other (on the side of which there will be a bag) bend at the knee. Place the bag at chest level and grasp it securely in the middle with one hand. Place your other hand to the side.
- Place your free hand on the floor and rise slightly on your elbow. Try to keep your back straight throughout the entire lift. Continue lifting until you are in the palm of your hand, straighten your body, and sit down.
- It is necessary to lift the body onto a kind of bridge, leaning on the palm and foot of the bent leg. Then move the other leg back, kneeling. Straighten your body and move the bag from your chest to your shoulder, so it will be more comfortable for you to get up.
- Stand, at the same time placing the foot of your bent legs on the floor. Then follow all the steps in reverse order and return to the starting position.
Crossfit training complexes
We bring to your attention several good complexes for crossfit training, in which the Turkish lift with a bag is used.
