We are so close. We are all almost at the point that we can move as we are supposed to, as a functional human! We are not there yet though! This next to final installment of the Primate Section of the Fundamental Series will look at the Full Get Up.
The Full Get Up is a complex series of movements requiring full body mobility. Mobility in my world is a combination of segmental flexibility and neuromuscular co-ordination and patterning. Having large segmental motion without neuromuscular control is flexibility and having neuromuscular control without sufficient segmental motion is somewhere between rigidity and stability.
Many of my peers use the Get Up as part of their athlete assessments due to the multifactorial nature of the movement. Shoulder, hip, spine and ankle mobility can all be assessed during the get up. I will discuss in more detail the various requirements and keys to the Get Up in this section. If and when you can perform the Get Up efficiently without an external resistance you can then attempt the movement with a progressive loading program. The ability to perform this movement truly means you are ready for the challenges found within the human Section of the Fundamental Series.
I believe it is imperative at this time that I mention the absolute requirement to have progressed through the previous installments of the Fundamental Series prior to attempting the Full Get Up. If you cannot successfully perform the Kneeling to Standing and partial Get Up movements, specifically, you should make no attempt at the Full Get Up.
The Full Get Up
The Full Get Up begins with the performance of the Partial Get Up as explained in Video 1. The difference being the top position of the Partial Get Up is just a station in the Full Get Up as opposed to a destination.
Once you have achieved the Partial Get Up position with your right hip in extension and your left shoulder positioned in a closed chain and your right shoulder packed in an open chain you can progress by sliding your left leg back in between the space formed by your left hand and right foot. You will discover the most efficient distance to move your left leg back is one that permits the right knee to be placed directly above the right ankle when the left hand is removed from the ground and you find your self in a kneeling lunge position as can be seen in
You have now performed all the required elements of the Full Turkish Get Up but in small easy to focus on sections. It is time to combine all of these elements into the complex and demanding movement that is the Full Get Up. Make sure you don't forget the pertinent points we discussed in each of the breakouts while performing the larger piece described in video 4.
From this position you can drive into the ground with your right leg pushing into the heel and the ball of your foot (while maintaining contact of your right big toe and the ground throughout the drive of your body up to the ceiling). This allows all the muscles in the thigh (adductors, hamstrings, quadriceps) to act together to produce hip and knee extension while maintaining control of the pelvis and spine. The left foot also pushes back and into the ground to allow the pelvis to be stabilized by the left leg.
Now that you have combined the movements of the Partial Get Up and the Kneeling to Standing you can retrace your steps in reverse to find your way back the ground. I believe too many people underestimate the importance of the lowering in the Full Get Up in providing significant information and training opportunity for both the appreciation of joint centration as well as eccentric loading of many of the body’s soft tissues (muscles, tendons, fascia, etc).
Eccentric loading stresses the fascial connection in a manner perpendicular to that in a concentric contraction and allows an opportunity for altered stress and hence response.
I am sure many of you found some aspect(s) of the Full Get Up to be a challenge. Take these challenges as an opportunity to discover where your body needs to improve its mobility and movement efficiency. When you begin to feel at ease with this movement begin to apply and external load through the use of a kettle bell or dumb bell and obtain an even greater sense of your movement capabilities. It takes most people a while to master this technically challenging exercise. Do not feel the need to apply an external load the first day (week or even month for many people).
We will next move into the final installment of the Primate Section of our Fundamental Series. “The Squat.”