Just Stand Up....
You do anything long enough to escape the habit of living until the escape becomes the habit.
The Turkish Get-Up has most likely been with us for over 300 years. Before Dumbbells. Before barbells. Before treadmills. Before steppers. Before aerobics classes. It may not be as popular as the rest, but that's not to say it is any less effective. In fact, if there was a cheap, little equipment needed exercise to incorporate to transverse every avenue of fitness, and health....it, arguably, may very well be the TGU.
The TGU makes you earn your strength, stability, mobility and flexibility. Done correctly, you really can't cheat a good TGU. Therefore, you don't get cheated by the results produced.
Performed with dumbbells, kettlebells, barbells, or whatever really, the TGU can be scaled to just moving the body from lying to standing, all the way to moving significant loads. It is compromised only by the fact that it's hard, and most folks don't enjoy starting so low, and working slow enough to learn the proper technique.
Since you are going from the ground up, the TGU, no doubt, strengthens the midline, but it also stabilizes and strengthens the shoulders which is one huge benefit to folks with nagging shoulder issues. Imagine the ability to press 100lb 20 times, but the inability to stabilize that same weight overhead for 20 seconds. The TGU helps fix things like this.
The TGU also elicits such a hip response that the nefarious glute mead, and super short hip flexors get the work that they sorely need from many days sitting in chairs facing a computer.
Not to be left out, the TGU also adds to the flexibility of the quads, neck, traps, while incorporating asymmetrical low back strengthening without rotation which can be very helpful to rehab patients as well as professional athletes.
Start light. Maybe use a shoe, balance a foam roller on your open hand, hold a glass of water, then advance to kettlebells, all the way to whichever level of difficulty you can attain.
Lie down, and do as the athletes above do....."Just Stand Up".
Strength:
Rack Jerk
1,1,1,1,1
For Time:
40m-Overhead Barbell Carry 95/135
20-Push-ups
4 Rounds
Post weight moved, and time to comments:
hate tgus...but these attempts - all of 'em - are badass none the less.
Posted by: k | September 01, 2010 at 10:08 PM
Somethin bout this music coupled with the captions makes me feel like I'm bein mocked, lol. I WILL get that 65lbs! Mel you look badass completin the TGU with the bar... Ry and King it IS badass doin that with 100 lbs.
Posted by: Min | September 02, 2010 at 06:49 AM
125# rack jerk
11:18
Posted by: holly | September 02, 2010 at 08:02 AM
very nice video....you all look awesome! And Mindy, your look of shear determination is priceless! inspiring..
Posted by: Terra | September 02, 2010 at 08:17 AM
85 lb rack jerk (I'm a wimp)
12:45@65 lb overhead barbell(again a wimp)
Posted by: Angela | September 02, 2010 at 08:29 AM
185 rack jerk
9:14
Posted by: MJ | September 02, 2010 at 09:58 AM
Love the video!!! It was even better watching all of them in person:) And yes Mindy...I agree w Terra--You ARE inspiring!!!
Posted by: Lori | September 02, 2010 at 09:59 AM
105 rack jerk PR
9:36 @65#
Sorry I can't make the 7:30 monster diet interview. Can't wait to see it!!
Posted by: Jodi | September 02, 2010 at 02:01 PM
The music reminds me of the type played during the credits of a scary movie where the killer was never found. The killer in this movie i suppose is the TGUs? Nice job everyone!
Posted by: ASH | September 02, 2010 at 02:41 PM
135 rack jerk pr
11:something
Posted by: Melanie | September 02, 2010 at 04:44 PM
155 rack jerk PR
8:08
Posted by: Min | September 02, 2010 at 05:51 PM
Oops... what i meant was...
145 PR jerk
8:08
Posted by: Min | September 02, 2010 at 05:52 PM
Nice work Mel and Min!! I was extremely happy with my 85 but you girls give me goals!!!
10 something (m) workout
Matt and Kara I will miss havn u in the gym on a regular basis. Good luck!!!
Posted by: Stacy | September 02, 2010 at 06:35 PM
rj-315
3:42
Posted by: jb | September 02, 2010 at 06:52 PM
115 Rack Jerk
9:57
Posted by: mel | September 02, 2010 at 06:58 PM
95#rj could have defy went heavier..but still need to take it easy!
8:47M did 45 ohc, and 15pu each round on my knees.. still impressed myself considering its been a month!!!thank ryan for the push!
Tess-it was great working out with you!
Posted by: keena | September 02, 2010 at 08:06 PM
205 RJ
9:22
Posted by: NP | September 02, 2010 at 08:19 PM
85# RJ
16:20 w/ 75#
Posted by: Dana | September 02, 2010 at 09:40 PM
Hi from West Chester, PA. My friend Cherie introduced me to your site and I have been following for some time now. Great article and I now have a new appreciation of TGU's. They certainly help me with my many weak areas.
Posted by: Janice | September 03, 2010 at 03:05 PM