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On this wild journey we call life, have you ever got down on the floor, stood up from the floor and then perhaps later got back down on the floor? If your answer was a striking, “why, yes I do believe so” then you gotta get down with the Turkish get up.
If you’ve been taking our Thursday #powerful class, you may already be a champion Turkish Get Up-er. If you’ve been coming to #powerful class and have never heard of a Turkish Get Up, then you’ve just been caught red handed, skipping out on a fun class. Have no fear, there is still time to learn and perform the TGU (Turkish Get Up).
Let’s talk about this magical big bang for your buck exercise. The TGU takes your body through all 3 planes of motion, transverse (rotational), sagittal (forward & backward) and frontal (up & down). We’re talking abdominal strength with rotation and bracing, shoulder stability with an overhead press, lower body strength with bridges and lunging. This is a most excellent full body exercise and one not to scough at. Not only can the TGU provide overall full body strength , this exercise contributes to injury prevention by improving our coordination, balance, mobility and stability. Wowzer, how neat! Also, you’ll impress all your friends and bring your enemies to their knees with your new found feats of strength.
Now that we’ve hyped the TGU up, let’s talk about how to perform the unbelievable act.
1) You’ll start flat on your back with your left arm pressed to the sky like you are preforming a single arm floor press. Your right leg will be straight on the floor with your left leg bent as if you were about to attempt a single leg glut bridge.
2) Now, let’s move. From position 1 you’ll begin to reach that left arm straight up to the sky while you simultaneously roll your hips to the right and start to brace on your right elbow and forearm.
3) From position 2, keep reaching that left hand to the sky while you now press through your right hand to kick stand your upper body off the floor.
4) Once your upper body and back are off the floor you’ll continue to reach that arm to the sky and now push through that left foot to drive into a glute bridge. Now take your right leg, which should be straight and thread it back underneath your hips to be in a 1/2 kneeling position with your right kickstand hand on the floor.
5) Now push your kickstand hand off the floor and drive that left hand tall so we are now in a 1/2 kneeling single arm overhead press position. If you’ve made it this far, congratulations, really just 1 more step to get up.
6) From your 1/2 kneeling overhead position you’ll use the strength from your left leg to lunge yourself tall into a standing position. Still keeping that left arm straight and tall to the sky.
Yahooo, you’ve done it and got up to the standing position of a TGU. You may now be thinking, “well am I done or do I have to come back down to the floor?” Just like the brainiacs you are, that is absolutely correct. You do have to come back down to the starting position to complete a TGU. Just take the steps I provided you with and do them in reverse to climb back down to the floor safe and sound.
Let it be known that when you are learning this exercise or any new movement that technique quality is far more important than overall weight. Step away from your ego, my doods. If you want I’d be more than happy to show you your next favorite exercise in person, whenever you’re ready.