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Re-Thinking The Get-up

Re-Thinking the Get-up: DVRT Ultimate Sandbag Training

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If you have been living under a rock, you may not have heard of this small little exercise called the Turkish Get-up. It has been promoted as the best functional core exercise as well as solving most of the world’s issues (ok, kidding on that last one), but the Turkish Get-up is a great exercise.


Well, whether or not you want to believe it really does have roots with Turkish wrestlers, the Get-up does a lot for the body. You learn an important rolling pattern, hip mobility, and core strength in a more integrated manner.

Wait a minute, did I just say rolling pattern and not “sit-up”? One of the biggest misconceptions I see from people is that the Get-up is some sort of sit-up variation. Nope, you miss the point if you go down this road.

What is a rolling pattern and why is it good for you? As Dr. Perry Nickelston puts it…

“Abnormalities of the rolling patterns frequently expose proximal to distal and distal to proximal sequencing errors, or proprioceptive inefficiency that may present during general motor tasks. Many adults have lost the ability to capture the power or utilize the innate relationship of the head, neck, and shoulders to positively affect coordinated movements.”

Huh? Well, that all sounds really good, but what in the world does it mean? Think of it this way, our body has a software system (the nervous system) that try to tell the body how move most efficiently. If the software has a bug in it, it will screw up the entire processing of information and negatively impact the way we move. Whew, that’s a bit better right?

That’s definitely part of the story, no sit-ups, but ROLL!

The other part is looking at the core stability side. While most are probably are more familiar with the Turkish Get-up being done with a weight overhead, the truth is that it is not the ONLY way the exercise can be done.

That is where DVRT Ultimate Sandbag Training can really shine! The Ultimate Sandbag is the only implement where we can drape the load across our body. So?! In the more common forms of the get-up the limiting factor will just about ALWAYS be what the shoulder can handle. This leaves a lot of room for the core to get A LOT more work done. By placing the Ultimate Sandbag on the shoulder you get way more core work out of the Turkish Get-up, pretty good deal right?

What about the shoulder component? Don’t worry, we have that too, but we don’t have to just work it by holding the weight overhead. The reality is most people program that Turkish Get-up incorrectly. They make it a maximal effort lift like a squat or deadlift.

Is it possible? Yes.

Is it optimal? I don’t think so!

The beauty of the Get-up is all the different movement patterns we move through and the ability teach the body to move through one transition to another. These is REAL functional training! When we do maximal effort lifts we don’t get to spend enough time with these concepts and lose the GIANT benefit of the Turkish Get-up!

That is why we wanted to give another look at how you can really maximize the Get-up for a whole body exercise. Another little perk is that you will find this can be a FULL body workout! Check it out and see how we re-think what natural movement should and can become with DVRT Ultimate Sandbag Training!