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Get-up!


Do you remember the commercial from the 1980's that had the tag line of "I've fallen and I can't get up?" Today we will perform an exercise that will prevent that from happening to you.

Remember, all of our training is functional based. Presses, for example, give you the strength and confidence to place something heavy on a shelf above your head. Squats give you the leg strength to get in and out of a chair today and builds that ability for a lifetime.

Today we are working on a great exercise called the Get-up. This exercise requires balance and flexibility, and with heavier weights, it is a beast. It is usually performed with a dumbbell, but one can use a kettlebell or any weigh/implement that one can hold firmly. Based on equipment most of us will start the Get-Up using a dumbbell.

The link listed below, is the property of Jeff Martone, owner of Tactical Athlete. Jeff has written a great "how to" of the Get-up.

http://www.tacticalathlete.com/tguarticle.htm

Jeff writes:
The Turkish get-up (AKA The Get-up) is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old, this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint.

The Turkish Get Up begins by following these steps:

1. Lie on the floor, in a supine position (i.e. face up), next to an appropriate size dumbbell.
2. Use both hands to press the dumbbell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the dumbbell.
3. Post your foot close to your buttocks (same side as your working arm.)
4. Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.
5. From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.
6. Slowly straighten your torso, then stand straight up.
7. Now that the first half of the TGU is over, simply reverse the steps until you have reached your starting point.

Workout:

50 Get-ups (25 per side)...this is not a race, take your time! If you have access to a kettlebell, use it. Recommended weight is 5-10 lbs for most, 15-20 lbs for the fit, 25-30 lbs for the most fit and 30-45 for the insane

post questions and comments and weight used.