Naked Get Up

This is an exercise that is a prerequisite for the Turkish Get Up.

The Turkish/Naked Get Up is a great exercise for improving the durability, strength and flexibility of the entire body, not to mention building bullet proof and resilient shoulders in the process.

When you can do the Naked Get Up with very good technique then try it using a very light Kettlebell (8-12kg).

SUMMARY

• Start with just just a shoe or sandal.

• The implement you use doesn't really matter but it should not be heavy and if it falls off your fist it should in no way harm the athlete or anyone around them (i.e. it must be light).

• Work up to performing 5 x 1 reps/side, alternating each side with each rep.

• This will typically take anywhere from 5-15 minutes to complete.

• Even though it is just a “shoe”, the Naked Get Up is much harder then it looks and can be very taxing. Build up volume and frequency gradually. Ultimately you could do the Naked GU almost everyday of the week.

• When first learning the exercise, breaking it up into smaller segments is a very good idea. See the reference below titled: “Kettlebells from the Ground Up ...” for more information on how to exactly do this.

• Be patient and practice, practice and practice some more. If you are a coach, please learn the Naked Get Up yourself before you implement it into your athletes program. You will be surprised by what you find out about your own body.

• Finally, enjoy the process of moving your body in ways that you may have never done before. It's a wonderful journey and you are NEVER to old to start.

Enjoy and be well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net