Straight Arm Sit

How to do it

Lie on your back with the bell pressed straight up over your shoulder, free arm out to the side at 45°. Bend your same-side knee with the foot flat; the other leg stays long. Roll onto your free-side elbow, then up onto your free-side hand — chest open, eyes locked on the bell. Lie back down with the same control.

Why it's good for runners

This is the opening half of a full Turkish Get-Up, isolated as its own exercise. It builds the core bracing and shoulder stability you need under load, and it's the foundation for the full get-up when you're ready.

Common mistakes

Looking away from the bell or letting the loaded elbow bend ends the rep. Don't try to sit up with your abs alone — drive through the foot of your bent leg to help.