HOW TO MASTER THE TURKISH GETUP
Hello my #strongstrongfriends! We're going over the Turkish Getup today. I never loved this movement when I was first starting, but over the years, and definitely more recently, I've been inspired to program it more often. #turkishgetup #exercise #tutorial
Shoulder stability
Requires the arm to be stable while moving through multiple planes of motion
Finding stability in anterior, lateral, and overhead position
Hip + Core:
Freedom to move through large ROM without compromising structural integrity, losing balance
If you’re only Squatting / Deadlifting , you’re only moving in one plane, TGU forces you out of that comfort zone
Skill
Requires strength, control, poise
Requires you to SLOW DOWN and think about how you move, not just pushing
HOW TO DO THE GETUP
STEP 1: LIE AND PRESS
lie on your side and pull the weight to your chest and lie on your back. Push your hand with the weight up to the ceili ng, and bend that same side knee, foot flat on the floor. The other leg should be positioned straight out.
STEP 2: ROLL TO THE ELBOW
keep arm straight up, shoulders packed,
Push off of your hip, pulling onto the elbow/forearm. Do this by pressing your foot straight into the ground that will roll your hips oVER.
Keep the weight vertical over your shoulder.
STEP 3: TRANSFER TO THE HAND
Push up through the KB and transfer your weight to your hand
STEP 4: BRIDGE
Dig your extended leg’s heel into the ground and raise the hips into a bridge position
STEP 5: SWEEP THE LEG
Pull the knee back to sweep your extended leg to a half kneeling position.
STEP 6: KNEELING POSITION
Push the weight up into the ceiling, brace the core and transfer the weight from your hand to the knees
STEP 7: STAND
Drive up and forward to transfer from kneeling to standing position.
STEP 8: REVERSE
Practice Drills:
1. Windmill: Use no or little weight. Focus on keeping your shoulders stacked
2. Half Windmill: More specific to the transition, option to go heavier
3. Half Getup: Start on the floor and complete the half getup
4. TGU Position Repeats: Put together the positions and repeat them so you start drilling in the movement
TIPS:
1. RELAX: breathing should be deep, relaxed, consistent
2. Neck hurting: bring shoulders down
3. Speed: they’re not done for time