Recently I wrote about how important it is to practice the skills of getting to the ground and up again and shared a video with demonstrations of some variations. Here’s a link to that post.
As much as I would like to provide a tutorial for the Turkish Get Up right now, that would be hasty. Assuming you drive a car, you didn’t have your first experience driving hard and fast around country roads in a race car. You spent time getting familiar with the controls and skills, maybe manoeuvring and navigating an empty car park.
The Get Up like other strength movements requires the same. Get familiar with what’s what.
In this part, let me just introduce the positions and transitions of the strength get up, minus any added weights. I like to teach the get up these days with a scenario, like you’ve got a broken arm and need to get carefully off the floor.
Check out this quick ‘follow-along’ video.
Let me just list the steps of the get up, from the ground up.
- Lie on floor with left leg bent, roughly at 90 degrees. Keep this leg out to the side a little.
- Place the left arm across the chest.
- The straight leg and arm are roughly 45 degrees to the side (from your midline)
- Brace your torso.
- Push the left foot and the right elbow into the ground to lift the left butt cheek from the floor and continue to roll onto the right forearm.
- Brace the torso and push onto the right hand – keep your shoulder packed (pulled into the socket)
- Pressing the right hand and left foot into the floor, you can now pull the right leg under you. The right knee replaces the right butt cheek. In this position you should have the right foot, right knee and right hand in alignment.
- Pull up into a tall torso position.
- At this point rotate the right leg (through the hip) so both feet are facing the same direction. You can alternatively rotate yourself clockwise to position your left leg / foot in the same direction as the right.
- Press both feet into the ground to lunge up and stand.
- Return to the floor in the reverse and same manner.
That’s 11 points with lots of words! The video does a fine job at demonstrating too.
If and only IF this movement sequence comes naturally to you, maybe try holding a medicine ball or sandbag as in the video below.
Next time I’ll run through a different style of get up that offers heaps of benefits to the legs.
In the mean time, keep strong and move every day.
Got any feedback or questions? Drop me a message below.