My Warm-up



Tuesday, May 5, 2009

Turkish Get-Up

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task. The Turkish Get-Up is simply the mechanically correct method of coming from a position lying on the floor, to standing while supporting a weight locked out overhead. Lying on the floor, safely move the child into a locked out position straight up with your right hand. Your shoulder should be tight in the socket. Your right leg will be cocked, your right foot alongside your left knee. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Holding yourself up on your left hand and right foot, bring yourself up off the ground, and thread your left leg back to a kneeling position. You are now left knee on the floor, right foot on the floor, and implement locked out overhead in your right hand. As stated, your arm should be locked out. You will be stronger in this position than in a flexed position, where the muscles would be doing all the work. This is a whole body exercise and particularly a shoulder developer, it is not meant to tire your arms out. From the kneeling position take in a deep breath, tighten up, and lunge forward to a standing position.Reverse the process to come back down to the floor. Remember that a Turkish Get-Up is not complete until you return to the start position. The descent is one of the hardest parts. Kate likes to just fly down and that makes it easier on me.

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