Four Hacks to the Turkish Get Up

The Turkish Get Up (TGU) is a highly technical exercise that requires attention to detail for proper execution.  Last week I wrote about how to properly perform the TGU, you can read that here.  This week I will take this a step further and discuss 4 common technique flaws and how you can fix them. 

 

1) Set Up -

During the set up, we want to have enough space to work with.  I often see people set up with their legs too close together.  This decreases your base of support, making you less stable and increases the difficulty of the first step (see number 2 below). 

2) Leg Kicks Up -

This happens when we do not produce enough tension during the initial step or if you are using too much weight.

3) Misplacing the Moving Leg -

During each stage of the get up, there are optimal places to put your extremities so all your joints are properly aligned.  Often times people put their legs in places that decrease their base of support which makes this exercise harder.

4) Not Hinging From the Hips -

When people are reversing their get up, people often have difficulty with the transition from 1/2 kneeling position to placing the hand on the floor.  People like to bend from their spine and flop to the floor.  You must maintain your core stiffness and push your hips out to the side.  This keeps the spine in a strong position and trains hip mobility in the frontal plane.

Try some of these quick fixes and let me know in the comments section below if they were helpful.