The Get-Up

The Get-Up is a foundational movement pattern that trains the body to move effectively from the ground to standing and back down with control.

Functional Strength (Pavel Tsatsouline, StrongFirst) · The Turkish Get-Up has roots in ancient wrestling and martial arts, popularized in modern strength and conditioning by Pavel Tsatsouline. · This movement addresses the need for robust transitional strength and stability, crucial for navigating varied environments and recovering from falls. · Perform 1-3 repetitions per side. Focus on flawless execution rather than high volume. Complete 2-3 sets.

Why it works

The Get-Up systematically loads the body through multiple planes of motion, engaging the entire kinetic chain. It improves proprioception, core stability, and unilateral strength by requiring constant tension and control. The slow, deliberate nature of the movement, coordinated with breathing, optimizes neurological pathways for stability under load and enhances motor control.

How to practice

Starting Position

Lie supine on the ground. Bend your right knee, planting your foot flat on the floor. Keep your left leg extended straight. Hold a light weight (e.g., shoe, light kettlebell, or dumbbell) in your right hand, arm extended straight towards the ceiling, perpendicular to the floor. Your left arm rests on the ground at a 45-degree angle to your body.

Step 1: Roll to Elbow

Initiate the movement by pressing through your right foot and left elbow. Roll onto your left elbow, keeping your right arm locked out and the weight directly overhead. Your gaze remains fixed on the weight.

Step 2: Roll to Hand

From your elbow, push up onto your left hand, maintaining a stable base. Keep your left leg extended, and your right foot planted. The weight remains directly overhead.

Step 3: Sweep the Leg

Lift your hips off the ground and sweep your left leg underneath your body, positioning your left knee directly under your left hip. You should now be in a half-kneeling, half-plant position, with your left hand on the ground and your right arm overhead.

Step 4: Stand Up

Lift your left hand off the ground and transition to a half-kneeling position, bringing your torso upright. From here, stand up by driving through your right heel, bringing your left foot to meet your right. The weight remains overhead throughout.

Step 5: Reverse the Movement

Carefully reverse each step, moving back to the starting supine position with control. Each phase of descent should mirror the ascent, maintaining tension and control over the weight. Descend into a half-kneeling position, place the left hand on the ground, sweep the left leg forward, roll onto the elbow, and finally lie back down.

Starting Position

Lie supine on the ground. Bend your right knee, planting your foot flat on the floor. Keep your left leg extended straight. Hold a light weight (e.g., shoe, light kettlebell, or dumbbell) in your right hand, arm extended straight towards the ceiling, perpendicular to the floor. Your left arm rests on the ground at a 45-degree angle to your body.

Step 1: Roll to Elbow

Initiate the movement by pressing through your right foot and left elbow. Roll onto your left elbow, keeping your right arm locked out and the weight directly overhead. Your gaze remains fixed on the weight.

Step 2: Roll to Hand

From your elbow, push up onto your left hand, maintaining a stable base. Keep your left leg extended, and your right foot planted. The weight remains directly overhead.

Step 3: Sweep the Leg

Lift your hips off the ground and sweep your left leg underneath your body, positioning your left knee directly under your left hip. You should now be in a half-kneeling, half-plant position, with your left hand on the ground and your right arm overhead.

Step 4: Stand Up

Lift your left hand off the ground and transition to a half-kneeling position, bringing your torso upright. From here, stand up by driving through your right heel, bringing your left foot to meet your right. The weight remains overhead throughout.

Step 5: Reverse the Movement

Carefully reverse each step, moving back to the starting supine position with control. Each phase of descent should mirror the ascent, maintaining tension and control over the weight. Descend into a half-kneeling position, place the left hand on the ground, sweep the left leg forward, roll onto the elbow, and finally lie back down.