Turkish Get ups
Turkish Get ups are an advanced whole body strengthening exercise. The exercise can be challenging to the cardiovascular system due to the large number of muscle groups used. Like the powerclean, or clean and jerk movement each component of the turkish get up needs to be performed correctly. To take pressure off the levator scapula (neck muscle) the arm must remain upright throughout. This requires flexibility through the core and hips.
To build up to a turkish get up adequate rectus abdominis and oblique strength is needed. This can be developed through first performing sit ups, kneeling roll aways and half burpees. From here progress to swiss ball sit ups, standing roll aways and hanging knee raises.
The second component of progressing to the turkish get up is to ensure flexibility through the hips and shoulder joint. Practising lunge burpees, superman push ups and deep squats along with stretching increases hip flexibility. Performing stretches and exercises such as Bent over Rows, lying shoulder press and Cobra Extensions to open the shoulder joint develops the range of movement needed in the upper back
Functional Benefit
Whole Body exercises are beneficial because of the large amount of muscle groups involved. The Turkish get up improves hip and shoulder flexibility whilst strengthening the entire core. Its always important to return to simpler movements during your program to prevent injuries as whole body movements can lead to injuries if elements of the technique breakdown
