Turkish Get up – Reinforce Your Movement Patterns

Posted: March 26, 2014 in Uncategorized

TGU (Turkish Get Up – Only perform if you achieve a minimum acceptable score of 14/21 on the FMS test) – Gray Cook and Professionals:

*This is one of the best exercises you can do for developing an overall functional body.*

*The Following is from FunctionalMovement.com Website by FMS*

There are seven distinct parts to the TGU.  Starting from the ground is Step One: Roll to Press.   One of the most important parts of the exercise is gripping the kettlebell.  A straight or neutral wrist holding the offset weight is used as well as “crushing” or squeezing the grip very hard.  This crushing of the grip leads to a progression of hand, arm, shoulder and chest muscle activation that will provide greater strength and stability throughout the movement.  In addition, “packing” that shoulder down and away from the ears stabilizes the scapulo-thoracic joint to maintain proper and safe form throughout the exercise.

Step two: Press to Elbow.  It is simply rolling under the kettlebell to the elbow.  Force generation is required to overcome the inertia of being flat on your back.  Again, the shoulder is “packed” or retracted down and medially towards hips.

Step three: Elbow to Post. This is a continuation from the elbow to the hand and requires continual gripping, keep packing of the shoulder, extension of the T-spine, and mobility of the hips.  Can you see where each step is starting to reinforce the joint by joint approach while moving in a coordinated, multi joint pattern?

Step four: Post to high pelvis.  This illuminates the ability to extend the hips upward and forward creating a space to bring the leg back next to the hand.  Talk about taking bridging to a different level!

Step five: High Pelvis to Bend( a.k.a High Pelvis to Knee). This step requires coordination with strength.  Notice the mobility of the hips, extension of thoracic spine, stability and position of scapulae and lumbar spine.

Step six: Knee to Half Kneeling.   Keep shoulders packed down towards hips (note:ears are poison to the shoulders!) wrist and hand vertical, T-spine elongated and relaxed, drive straight up to half kneeling.

Step seven: Half Kneeling to Stand.  Continue with step six instructions for shoulders, hands, arms and spine then drive from the back foot to standing.

After each of seven steps are completed from the ground to standing reverse order all the way back to the ground.  Then, switch and perform the TGU on the other side.

This one of the most important exercises in rehab and sport performance training and is an important tool for the doctor who wants to integrate corrective exercise into their practice.  The TGU reinforces the functional movement patterns including stability, coordination, symmetry, balance and strength that allow us to thrive in how we work and in recreation.  It is also an ideal exercise to restore function after an injury, augment sport and performance training, has a low financial cost for equipment and doesn’t require much office space.

https://www.youtube.com/watch?v=y8mjo0AbPgk (Part 1) – Video of Mark Cheng and Gray Cook analysing TGU.

https://www.youtube.com/watch?v=zK_kGMj1pOo (Part 2) – Video of Mark Cheng and Gray Cook analysing TGU.

~Open Our Minds

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