First a quick recap on what constitutes a 'super exercise': any exercise that comprehensively conditions the body, or one that targets a single critical function. Today's super exercise, the turkish get-up ('get-up' from this point forward) comprehensively conditions postural health.
The get-up is both the least appreciated and most questioned exercise in our program. It is not obvious what the point of the exercise is, precisely because so many of the bodies muscles, joints, and segments are involved. The get-up ticks (almost) every box: stabilisation of the shoulders, torso, lumbopelvic segment, and hips. That's everything above the ankle.
Using the get-up involves two conditioning phases: learn the pattern (no external load), and grow the load (progressive load development). The first conditioning phase is safe and effective for any healthy body regardless of age or physical competency as there is no external resistance; the hand only needs to point toward the ceiling at all times. Healthy, mature bodies may apply external loading once the exercise have been correctly and completely learned.
The link below will take you to video coaching of the get-up.
Video of a turkish get-up
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