Get Up… and Down Stronger

In this third part of the Get Up series I’ll introduce a great method of getting to the floor and back up that does represent a very real-world method of, well, getting to the floor.

The Strength Get Up I showed you last time has purpose to get stronger whilst performing the get up with a hand weight of some sort or (as I suggested in the scenario) if you had a sore back or broken arm!

The Prone Get Up we’ll look at today is again, a great strength and mobility exercise by itself, but contextually also a super method of getting to the floor to say, look for that lost $50 under the sofa.

The movement could be simplified as a squat down to a push up but it would be boring of me to leave it at that. I could also describe it as a refined healthy variation of a Burpee… but I don’t like Burpees haha.

Here’s a move by move description if the video isn’t sufficient:

  1. Stand upright on the balls of your feet.
  2. Slowly pull yourself down into ‘your’ deep knee bend. Everyone has their own limit to this range of motion and position.
  3. With your arms outstretched, reach for the floor.
  4. Perform a simple reverse push up to lie on the floor.
  5. Chill for a moment.
  6. Pull hands back to the side of the chest and push off the ground with your stomach braced too.
  7. You might need a second push to assist returning to the deep knee bend position. Keep it safe.
  8. From the deep knee bend, brace once more to stand up.

Progressing:

  • Try to slow the whole movement down. It’s not a race to see how many reps you can do in a minute but rather a practice to see how efficient you can perform the move with control.
  • You could lean back a little on the deep knee bend. This will add to the thigh workload considerably.
  • Aim to perform the push from the floor in one go.

Notes: The drop from the deep knee bend to the floor (and reverse) can be performed one knee at a time if that is where your ability is. I do perform it that way myself at times to understand the whole movement more fully. Meet your body where it is. That’s always a great rule.

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