Traditionally "warming up" in the fitness setting has consisted of little more than spending fifteen or twenty minutes on a bike, treadmill, or elliptical. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for the training to come.
For years, we have implemented a warm-up into our group class training that is built on the principle that the warm-up does more than simply "warm you up".
We believe that a warm-up should serve to increase body temperature and heart rate, provide some mobility and stretching, provide practice for basic movements, and finally, prepare the athlete for the training ahead of them. The warm-ups that we perform at Trebel satisfy our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate.
Most of our training sessions last an hour, and an hour goes by quickly when we have to do some community building, get everyone warmed up, practice a few skills, some strength training, get in a high intensity finisher, and a thorough cooldown.
With that in mind we encourage all of our coaches and athletes to minimize the amount of time in class spent on warm-up activities that do not develop functional movements and skills.
Training in the small group setting has several challenges, not the least of which is the difference in experience, skills, and capacities among athletes. Skill-based warm-ups can help bridge that gap while setting standards for technique and range of motion and developing coordination. Relatively new athletes can brush up on the movements and sequences, and experienced athletes can refine and practice their skills.
Deliberate Practice |
The Turkish Get-up
Take 10 minutes to practice the Turkish Get-up.
Every 30 seconds perform 1 Turkish Get-up.
Alternate arms every rep.
Progressions for practicing the Turkish Get-up:
1. Get-up Sit-up
3. Get-up w/ 4# ball
4. 10/5# dumbbell
5. 15/10# dumbbell
6. 25/15# dumbbell
7. 35/26# kettlebell
8. 44/35# kettlebell
9. 53/44# kettlebell
10. 70/53# kettlebell
Move on to the next progression once you have attempted and
successfully completed the previous level of progression on 3 separate days.
Think of the Turkish Get-up as a series of poses (rather than one gross motor pattern). As you practice, you should pause briefly at each position to self-assess and improve your position before moving on to the next pose.
The Turkish Get-up is a great exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitative and rehabilitative exercise for the shoulder girdle. In addition, a mastered Turkish Get-up will make all overhead exercises safer and easier.
Historically, the Turkish Get-up was a staple exercise for old-time strongmen and wrestlers. It’s been said that in the days of old, this was the first and only exercise taught to many aspiring weightlifters to practice. Supposedly, no other exercises were taught or practiced until the pupil could perform the Turkish Get-up with a 100 pound weight in either hand.
We love the Turkish Get-up for it's functionality and carryover to the act of getting ones self up off the floor, standing up with a baby in your arms, and helping to stay functionally independent.
Practicing the Turkish Get-up has proven for us to be an excellent investment of your time and effort.