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Thread: My journey with the Getup

  1. #1
    Ace83 is offline Senior Member
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    Default My journey with the Getup

    I've mentioned before, I love the getup. Its not only because it is mostly just wrestling moves strung together, its because its one of the few complex movements that has made its way into mainstream knowledge.

    I want to share what I've been doing recently with the getup.

    1. Curl, press, pullover type extension at each step of the getup. The goal is 5 reps each side before increasing weight. The reason for this combo is simple, the purpose of the spine is to transfer power between the hips and shoulders and to resist movement. The axial skeleton was used as our main form of locomotion via lateral flexion in our reptilian and fish evolutionary ancestors. As we evolved we developed scapular mobility and the ability to use the axial skeletal system as a transmission of sorts.

    Why explain this, you may ask? To try and stave off a barrage of comments that attack these moves as "isolation" and not the way the body was designed to move. The purpose of this combo, along with the down arms force, is to work the various angles at which the spine (I use this term as a simple way to describe the axial skeleton) has to resist force while transferring it.

    In its very simplest form you should look at including exercises which require you to resist flexion, exercises which require you to resist extension, exercises which require you to resist lateral flexion, and also exercises which require you to resist you to resist rotation.

    But I digress...

    2. Unweighted of the following: 1/4 getup, oa 1/2 pushup roll, baby getup. The goal is 50 reps each side and the start wearing a weight vest. (I know the oa pushup isn't part of the getup, but its an important part of what I'm doing).

    This is only part of my program, its the part that centers around the getup. The forum is a little slow, so I was hoping that we could start a discussion about how everybody is using the getup in their program...

    In that spirit, how are you using the getup?
    Last edited by Ace83; 01-19-2014 at 04:44 PM.
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  2. #2
    krabapplekid is offline Senior Member
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    Default

    In that spirit, how are you using the getup?


    The forum has gotten very slow. Yikes.

    Anyway. I use the getup exclusively as my only upper body movement in between rounds of presses. Over the course of a year I might due 6 months of getups and 6 months of presses, depending on how my shoulders feel. My objective is to press 2x body weight with the classic press, however after a couple months of heavy pressing I need a week off and a couple weeks of getups to recuperate.

  3. #3
    Ace83 is offline Senior Member
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    Default

    Quote Originally Posted by krabapplekid View Post
    In that spirit, how are you using the getup?


    The forum has gotten very slow. Yikes.

    Anyway. I use the getup exclusively as my only upper body movement in between rounds of presses. Over the course of a year I might due 6 months of getups and 6 months of presses, depending on how my shoulders feel. My objective is to press 2x body weight with the classic press, however after a couple months of heavy pressing I need a week off and a couple weeks of getups to recuperate.
    Wow, good luck. 2x bodyweight would be an awesome feat of strength.
    Moses Correa likes this.

  4. #4
    schnieder is offline Senior Member
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    Default

    Ace83...great stuff as usual. I am in a TGU rut. I don't really have a convenient space to do them so have been doing "anywhere tgu-arm bar hybrids" (described in the report below if anyone is interested) for wide ROM shoulder stability and t-spine opening.

    I miss the tgu - great way to connect the body and for some (probably beginner/intermediates) it will increase your press.
    Ace83 likes this.
    Sean Schniederjan RKC

    Can you open your thoracic spine while you brush your teeth? Free ebook "Cure Tight Shoulders Anywhere" here:

    www.yourstrengthsource.com

    Tight Hips? Cure Tight Hips Anywhere

    http://www.amazon.com/gp/product/B00M4WJGOS

  5. #5
    Moses Correa is offline Senior Member
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    Default

    To me the Get up is about maintaining and developing good movement. It also however is a good compliment to pressing to increase pressing power. These are the roles that it has in my training right now.
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  6. #6
    krabapplekid is offline Senior Member
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    Default

    Just to clarify my goal of 2x body weight classic press is not a kettlebell movement. Its the standing barbell press with knees locked out. I do TGUs with a 97lb bell and presses with a 80lb bell however my classic press is lagging behind. I anticipate hitting this goal some time in the next 25 years.

  7. #7
    Ace83 is offline Senior Member
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    Default Here is some motivation!

    Quote Originally Posted by krabapplekid View Post
    Just to clarify my goal of 2x body weight classic press is not a kettlebell movement. Its the standing barbell press with knees locked out. I do TGUs with a 97lb bell and presses with a 80lb bell however my classic press is lagging behind. I anticipate hitting this goal some time in the next 25 years.
    385lb overhead press x 5 reps

    This dude is awesome!
    Last edited by Ace83; 01-25-2014 at 01:55 PM.

  8. #8
    Ranger2116 is offline Junior Member
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    Default

    Personally I feel the TGU is such a great move to let anyone know how your body is working. I use it at a minimum of 3x a week either during warmups or as part of my workout. I will, providing I am capable, always use the TGU as long as I live.
    Ace83 likes this.

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