Lifting Heavy? Be Ready! 

 November 30, 2021

By  Don White

How many injuries have occurred because the body wasn’t physically prepared for the day’s workout/competition? Let me take you through one of the best bang for your buck exercises that will prime your body for the task at hand.  It will activate what needs to be turned on and stabilize what needs to be locked down!

Intensity Done Right dark

CoreXcellence has developed the reputation as the “go-to-place” when you’ve plateaued, been injured, or just want to learn #IntensityDoneRight. 

Over the years CoreXcellence has added many methodologies into its toolbox – be it related to assessment, rehab, strength training or regeneration.  Some are still a mainstay in our “System”, while others have gone along the way of the relationship graveyard – “good while it lasted”.

One aspect of our training system is movement-prep/activation. We used to do a lot stretching, mini-band work, hip lifts, shoulder stabilization, dynamic warm-ups – all to prepare for that day’s lift. We’ve cut the prep time in half for our training sessions – implementing postural repositioning (PRI) which sets the body in the most optimal lifting pattern, as well as adding an efficient, loaded, all inclusive core activating/stabilizing exercise in the Turkish Get Up (TGU).

Benefits of TGUs

  • Shoulder Stability
  • Anterior Core activation
  • Efficient Hip extension
  • Bracing & anti-rotation (athletic abs)
  • Lower to Upper body power transfer

Common hiccups

  • Not packing shoulders before beginning lift
  • Crunching the Get Up instead of rotating at the trunk with braced core
  • Not effectively extending the hip
  • Overhead position without packed shoulders or arching the back to attain overhead position

Putting it all together

Let’s take a set-by-step walk through of the Turkish Get Up

Summing it up

Perform the TGU impeccably. Load it up – if you’re going to lift heavy sh**, get your body primed.
If there is a point in the TGU that seems unstable, spend a little extra time on that area in order to limit your exposure to injury and give you the tools to lift more efficiently.
Stack the shoulders, extend the hips fully and lock down the anterior core to prevent the ribs from flaring or extending into your back.

Now, GO GET IT!!!

Don White

Coaching coaches and clients to optimize their life through proper training protocols and all aspects of metabolic health.

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