Episode 6: 🔥Stability/mobility/coordination🔥
We usually think that weakness is due to lack of strength, but more often it is due to poor stability, mobility and overall coordination of the body, which lead micro trauma then eventually to injury. The Turkish get up is one of the rare exercises that involve all those component of fitness. It is an elegant and complex exercise incorporating multiple movements. It can be used for evaluation purpose as well. The analysis of this movement on a patient can provide information about spinal, hip and shoulder mechanics.
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In the previous post, I mentioned that the shoulder sacrifices stability for mobility.
The most common reason of shoulder injury is due to the negligence of the small shoulder stabilizers to the benefit of larger muscles like the deltoid. The Turkish get up can correct that imbalance by developing the stabilizer so that the larger muscles can have a more stable foundation to work from.
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I highly recommend that you learn how to do it correctly. Practice bodyweight only until it feels effortless then try to increase the load. It will benefit you not only for shoulder injury prevention but also for core and posture. It is also recommended to keep your eyes on the kettle bell throughout the exercises.
Tag a friend and give this exercise a try.
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🎼Ella Mai – Trip (instrumental)
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📚Travis, J. (2015, May 26). The Turkish Get-Up – A Clinician’s Perspective. Retrieved from https://www.strongfirst.com/the-turkish-get-up-a-clinicians-perspective/
📚Mercola. (2015, Nov 27). Turkish Get-Up: Secrets Revealed of Old-Time Strongmen. Retrieved from https://fitness.mercola.com/sites/fitness/archive/2015/11/27/turkish-get-ups.aspx
📚Greg, B. (2015). Ultimate Guide to the Kettlebell Turkish Get Up. Retrieved from https://kettlebellsworkouts.com/7-steps-of-the-kettlebell-turkish-get-up/
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