[n00b] Can't quite do a TGU - Lack of foot/ankle flexibility?

[T-Man]

Hey y'all,

I've been working out with my 1-pood KB for a couple of months now, swings, C+P ladders, "practicing" snatches in the low reps, watching the ETK DVD and everything I can find on youtube, but for the life of me I can't complete a single TGU.

OK, I can get from laying down, pressing the KB, sitting up, planting my off-hand, and even getting my butt off the ground, but for some reason, my feet/legs just don't allow me to get into the "lunge" position. The position where your back knee, toes and ball of your foot are on the ground. No matter how I try it (even without weight), I seem to lack the flexibility, and can't get the ball of my foot to touch the ground (so if I were to put weight on it, I'd break my toes).

Does this sound familiar to anyone? My flexibility must be shocking, and I guess I blame it on wearing boots for the past 5+ years.

I only figured this out a week ago, and have been working on some "foot" stretches to try and help. Can anyone suggest other areas that could be causing this (calf, shin, hamstring)?

Until then, I'll keep working on it, and sticking with the half-get-ups and overhead lockout walking.

regards,
--
T-Man

[Karyobin]

Is there any possibility that you'd be able to post a video of yourself getting as far as you can?

There may be obvious solutions to your problem, for example I just tried what you describe and there doesn't seem to be a problem in completing the TGU with the top of the foot on the floor, rather than the ball. Maybe you could complete the technique in this fashion until your flexibility increases?

[T-Man]

Thanks for the info, I don't have a quick way to get a video up.

I tried that technique, if the top of your foot is on the ground, then how do you get that knee up? Either I had to roll my ankle around itself (I don't think this is right), or do like a one-legged squat with the other leg (which doesn't seem to work for me).

Anyway, gives me a couple more techniques to practice. thanks again.

--
T-Man

[Karyobin]

Yeah, I found I could push up to standing quite easily with the top of my foot and through the front leg but to be honest it's not ideal and does tend a bit towards the one-legged-squat.

With apparent mobility problems such as you describe my advice would be to seek out someone on the forum who's Z-health qualifed and speak to them. mc and ZachariahSalazar spring to mind but as mc's on holiday you probably won't get much useful from her for the next week or so and z's in the US so he's most likely asleep.

Give it a few more hours and see whether any of the more senior members can help you out. Unfortunately owing to the nature of DD's market the vast majority of senior members are in the US so patience is a virtue.

[ShuriteKempo]

I have a client with the exact same problem, only on one side.

Well here is what we are doing on TGU day. We get into position 5, then I have him put his foot flat and bring it up on the ball. We do it both sides for reps. That is helping, he is close to being able to get to that position during the TGU. While we are there we stretch forward and back.

Then we do some weighted TGU positions 1-4, on both sides. Do some naked get ups from 5-6.

We also do some get ups no weight from the kneeling position to TGU position 5-6, just with our hands on the hips.

He will be dong them soon, I see him improving fast. He is strong, just lacking some flexibility.

[AngusGT]

One thing that has helped me with that is rolling a hard ball (think golf ball, or close to that size) along the underside of the foot. It has greatly improved the range of motion of my toes. Oh and it hurts a bit to do.

[mettleman]

There is another version of the TGU where, instead of going into the lunge position, you just get into the bottom part of the overhead squat position and stand up. You simply do this by bending the knee of the oustretched leg to mimic the position of the other leg, give a little help from the floor, with the hand that is on the floor, to get you up and sitting on your ankles, and just stand up from there. This is a perfectly acceptable alternative to the lunge variation that will allow you to get many of the same benefits while you work out the rough spots in the lunge style TGU - which is a must.

There are two potential problem areas here though:
- if you do not have enough flexibility in the shoulder to get into the overhead squat position
- if you are lacking some necessary part of strength or flexibility in the legs, you may not be able to get into the overhead squat position

If either of these is the case I'd really recommend seeing an RKC to get it sorted out - and it's probably a good idea anyway. One question though: Can you do the negative aspect of either drill (overhead squat version or lunge version)? i.e. start from the top and get down into the lying position without too much trouble? That may be another way to access the movement if you can do one or the other. Another option would be to practice the full face-the-wall squat, on its own, keeping the heels rooted to the floor, or trying to get a good beat on lunges in their own right before trying that style of TGU.

Hope that helps!

[ShuriteKempo]

I talked to my victim and I think we may go see the CKFMS guy in Ohio. I sent him an email today. I am hoping he will see something and we can get the guy fixed a little quicker, and safer.

Besides my son he is my only victim, I would hate to hurt him I would be out of business.

[huds85]

I had a hell of a time with TGU's when I started out - I struggled with getting the leg back and up in the lunge. Jordan's video helped me tremendously (thanks Jordan!)

YouTube - TGU progression for the de-conditioned

At the beginning, I struggled doing TGU's with an 8kg.... doing it with a 16kg now with pretty much no problem. Couple weeks ago I grabbed my 20kg and said "Hmmmm.... wonder if I can do a few TGU's with THIS".... a little shaky, but did 1 on each side.

Next week I'll be switching to the 20kg for everything (mostly C&P, swings, TGU's)

Of course your issue could be completely different than mine, so YMMV. Just relaying something that worked for me. For me the key was to keep practicing - my office is in my basement, so I can step out to my workout area at any time. I practice TGU's with no weight quite a bit (I refuse to say "naked TGU's"... just can't deal with the mental picture).

Bill

[D-Rock]

Originally Posted by Karyobin

Yeah, I found I could push up to standing quite easily with the top of my foot and through the front leg...

That's the way I've always, naturally performed the TGU, and I've got no problem with the 24kg. It never even occurred to me to put the ball of my back foot on the floor, as pushing off the top of my back foot worked.