This evening I went for a run, 20 mins there, 20 mins back. Then did 50 Turkish get ups, 25 each side with a 25lb dumbbell.
Turkish Get-up. Used for centuries by grapplers to build world-class mid sections and stable shoulders, the Turkish get up is a simple, highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
Turkish get up:
1. Lie on the floor, face up, next to an appropriate size dumbbell.
2. Use one hand to press the dumbbell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the dumbbell.
3. Place your foot close to your buttocks (same side as your working arm.)
4. Allow the weight to drift slightly forward, then push off your placed foot and sit up. It’s OK to allow your free arm to assist slightly in sitting up.
5. From sitting, move to the kneeling position. Move slowly, keeping your working arm perpendicular to the ground and finish in a well supported, 3-point kneeling position.
6. Slowly straighten your torso, then stand straight up.
7. Reverse the steps until you have reached your starting point.
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