Varför rekommendera turkish get up
The Turkish get up is a movement that can benefit athletes of all levels and sporting goals. Therefore, in this article we will discuss the below aspects of the Turkish get up to help coaches and athletes better understand why, how, and when to program this total-body movement into their current training routine. The left legs should be bent at about 90 degrees and moved slightly outwards, with the right leg straight and the right heel pressing through the floor.
The right arm should be straight and placed perpendicular to the body. Step 2: Contract the core, and push through the floor left foot and the right elbow to come up to a seated position. It is important to keep pressure through the right hand, and the left foot, as these are your two support structures. Step 3: Once in the seated position, lift the hips by performing a glute bridge with the left leg, keeping the right arm extended and stable into the floor.
Step 4: From the elevated hip position, slide your right leg undeath you so that your right knee is placed directly under your right hip. It is important to lift the hips high enough to allow the right leg to get placed fully underneath the hips.
Additionally, be sure to keep the core tight and maintain vertical alignment of the left shoulder, elbow, wrist, and load. Step 5: Sit back onto the back foot and come vertical with your torso, assuming the bottom of the lunge position with the left foot forward and the load stacked vertically overhead in the left hand.
Turkish Get Up Exercise Guide
Be sure to take your time in the step, making sure to not let the core bend as you come vertical. Step 6: Step forward while supporting the load overhead, and come stable in the standing position. The below muscles groups are targeted with Turkish get up. Note, that the Turkish get up is a total body movement, requiring integrated movements and muscle contractions across the body. This movement has high amounts of isometric contractions necessitating control and stability in addition to more dynamic joint actions at the hips, knees, and shoulders.
The Turkish get up has an athlete placing a load overhead in an extended fashion, resulting in the shoulders needing to contract to control the load isometrically. In addition, the athlete must work to stabilize the load properly and keep shoulder integrity of the joint , which stresses the rotator cuff, deltoid muscles, and smaller scapular stabilizers in the upper back see below.
Turkish Get-Up (How To, Muscles Worked, Benefits)
The core, specifically the obliques and abdominals, are stressed as the lifter is placed in an overhead position the load overhead and asked to move from the floor to the standing position, and back down. The athlete finds themselves in positions that can compromise the spinal integrity if not set up properly, which is done so via proper joint movement, technique, and muscular control and stability within the abdominal and obliques.
Proper hip function is key in the Turkish get up, as this allows an athlete to stabilize a load overhead without compromising pelvic and spinal integrity. It is also key for the movement from the floor to the standing position, as the lifter must be able to internally and externally rotate the hip, extend, and move freely under load.
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The scapular stabilizers such as the rhomboids, rotator cuff muscles, and posterior deltoids are all highly involved in this movement, as they work to increase stability of the load overhead while the shoulder joint must adapt to the dynamic movement and mobility requirements as the lifter goes from lying down to overhead. A post shared by Zach Kirchner zrawkirch.
Benefits of Turkish Get Ups Below are benefits of the Turkish get up that coaches and athletes from most strength, power, and fitness sports can expect when implementing Turkish get ups into a training regimen. The Turkish get up can increase unilateral shoulder stability due to the demands placed upon the rotator cuff and upper back muscles as the athlete moves from the floor to the overhead position while supporting a load properly overhead.
Overhead strength and stability is key for nearly every strength, power, and fitness athlete. Unlike other overhead lifts, the Turkish get up can stress unilateral overhead stability, under high amounts of load, while the lifter must move through a fuller range of motion. By performing this movement under load, the athlete is forced to maintain rigidity and not compromise alignment, forcing the hip joints to move freely.
If an athlete cannot perform the Turkish get up with mobile hips, hip mobility should then be addressed via other corrective stretches and means. Core stabilization is necessary for the Turkish get up during nearly every stage of the movement.
10 Benefits of the Turkish Get-Up to Elevate Your Entire Lifting Game
The lifter must work to maintain proper spinal positioning and wrist flexion, extension, lateral flexion, and rotation of the spine spine especially with a load overhead. Total body awareness, also called proprioception is often not discussed a lot in strength, power, and fitness sports. The ability to remain in control of joints, muscles, and movement both with and without loads is key for injury prevention, speed in the Olympic lifts , and the ability to correct movement on the go if need to save a lift.
The Turkish get up can help athletes establish greater muscle coordination, stability, and balance. The Turkish get up is beneficial for nearly every athlete and individual, as it challenges core stability, upper body strength, and total body mobility. Below are the main groups of individuals that can benefit from including these into a training program.