1/2 Get-Up

Major Muscles Worked:

Core

Set Up:

  1. Lie on the floor with one knee bent (foot flat on the floor, knee pointing towards the ceiling), and the other leg straight..
    Make sure that your straight leg is engaged, and not relaxed, flopping out to the side.
  2. Cross the arm of your bent knee across your body. The arm of the straight leg is along your side, about a foot away from your hip.
    For 1/2 Get-Ups with weight, instead of crossing your arm across your body, hold one (1) dumbbell overhead towards the ceiling.

1/2 Get-Up (no added weight)

The Movement:

  1. Press through your elbow and palm to lift your upper body up off the floor.
  2. Hinging at the hip, sit up – exploding up from the floor.
  3. Reverse the motion, slowly roll back down to lying on the floor.

Specific Cues:

  • Do use your arm on the floor to help yourself up to a seated position.

1/2 Get-Up with added weight

The Movement:

  1. Press through your elbow and palm to lift your upper body up off the floor.
  2. Hinging at the hip, sit up – exploding up from the floor.
    Keep the weight as close to the ceiling as possible. Your arm should be perpendicular to the floor throughout the entire movement.
  3. Reverse the motion, slowly roll back down to lying on the floor.

Specific Cues:

  • Do not use the momentum of the dumbbell to explode up.
  • At the top of the movement, your bicep should be next to your ear. and your back flat.
  • If if feels uncomfortable to sit up, move the foot of your bent leg away from your body.

See Also:

Corpse Sit-Ups/Get up Sit-Ups