As a sincere promoter of Tactical Fitness, I am constantly seeking the best movements, tools and protocols that benefit the Tactical Athlete.
To date, I believe that the single best movement that tactical operators can train for physical readiness is the Turkish Get-Up. I have accepted this exercise as an ancient movement that completely embodies the notion of functional fitness. It promotes movement, mobility, and stability. The strengthening of core posture, symmetry, flexibility, stability, and lower back-hip interaction are the fundamental roles the get-up serves
This a fluid movement that may be broken into “stages” for teaching purposes; however, the understanding of fluid motion must be maintained.
There is no equipment in addition to resistance (a weight) necessary to complete the get-up.
You need to know HOW TO USE YOU BODY CORRECTLY. Therefore, I have taken some notes from Gray Cook in the following explanation of the exercise.
- It should be done on both the left and right side of your body
- There are 7 stages
- If you have difficulty with one of the stages, you do not progress until you work that difficulty out (you have not earned the right to move to the next step)
- You can do the exercise with any weight. However, the exercise was originally done with a kettlebell and we think that the kettlebell is still the best weight to use
Stages (7 Steps)
- Start in fetal position and roll to press position
- Press the weight off the belly with 2 hands
- Lift knee on the same side as kettlebell
- Set shoulder down and back (keep connected with rib cage)
- Off hand is out at (slightly less than) a 45 degree angle
- Turn and lift body under weight
- Keeping weight completely vertical
- Let shoulder set
- Let off arm hold the body up in a “natural vector”
- Balance weight until you feel comfortable
- Bridge hip up and shoot off leg back and through
- From a lunge or split stance position, dive up
- Find your knee
- Find you hand
- Find your hip
- Find Elbow and back
If you can’t do it on both sides, earn it and work through it.
This is a moving meditation and should, ultimately, be viewed as a single movement.