Getting Up With Chucky C!
In this article Chucky C is going to demonstrate how to perform a ‘Get Up’. A ‘Get Up’ (or ‘Turkish Get Up’ as it is also known) is a tough exercise that requires high levels of whole body stability, mobility and coordination.
Young Chuck is particularly good at Get Ups and it’s pretty cool to have him demo this exercise as when he started training he found it tricky… but now he’s a model performer — good job Charles!
What is a Get Up?
‘The Get Up’ is a whole body exercise that basically involves lying on the floor and standing up whilst holding a weight with an outstretched arm. It ties together a lot of different physical qualities; get ups require a strong core, stable shoulders, mobile hips and good coordination. Give it a try and you’ll see how tough it is.
How Much Weight to Use
Light! Get Ups don't require much weight to be effective and it’s always better to start with a light weight and build it up gradually. Start by learning the movement with no weight in your hand and once you’ve got the hang of the movement pattern use a light dumbbell or kettlebell (start with 5kg or less), increasing the weight as you gain strength and confidence.
How to Perform a ‘Get Up’
Lie on your back and pick a side (any side). Chucky C has chosen his right side for the purposes of this demonstration…
Hold your right arm straight up in the air (as if you were doing a one arm bench press) and bend your right knee, planting your right foot on the floor.
Place your left arm out to your side at about a 45° angle (the angle at which your left arm is out to the side doesn’t matter too much, play around with it — it should feel comfortable).
Keep your left leg flat on the ground (slightly out to the side).
Perform a ‘lateral sit up’ on to your left forearm (sit up and to the side) all the while keeping your right arm straight.
Continue the momentum of the sit up so you rise up on to your left hand.
Thrust your hips up to create space so you can...
Sweep your left leg behind you.
Maintain stability overhead as you prepare to remove your left hand from the floor...
Rise up to a tall position and readjust your back leg in to a lunge position.
Now you are in the bottom position of a lunge; drive your right foot into the floor and stand up.
Keep your arm straight up so it finishes straight above your head.
Now we have to reverse the process so we can get back on to the floor...
Perform a slow and controlled reverse lunge (left leg going back).
Allow your back knee to gently hit the floor.
Place your left hand on the floor.
Sweep your left leg forward back to its original starting position.
Control yourself down to a seated position on the floor, keeping the dumbbell stable overhead.
Control yourself from your left hand on to your forearm whilst simultaneously sitting back and lying down.
... Now you're back to step 1!
Keeping your eyes on the hand holding the dumbbell is common practice and can help with stability. As you can see in the pictures, Chucky C is able to keep a stable shoulder and good overhead position without looking up at the dumbbell (a true pro).
Big thanks to Charles for demoing this exercise. He’s a class act and a pleasure to train. He also has excellent taste in t-shirts, the t-shirt he's wearing in the pictures can be purchased from Panthera Performance, get in touch for details.
Get Ups are a great addition to any training program and can be used to improve core strength and shoulder stability. They provide a unique challenge in that they piece together different movement patterns to take you from the floor to a standing position whilst loading the body unilaterally (on one side). Give them a go!