The "Get-Up" Exercise for Martial Artists

[Sohan]

Hi everyone,

This exercise is one of my current favorites, and it is highly effective for developing balance and strength for the martial arts:

1. Lie on the floor on your back with a dumbbell in one hand, with that arm pointing straight up to the ceiling.

2. Get up off the floor, any way you like, while keeping the dumbbell hand extended towards the ceiling throughout, until you are standing fully with the dumbbell extended overhead. Do NOT let the dumbbell lower.

That's it. Start with a light dumbbell and gradually increase your weight. Remember that how you get up is really not that important. Do 5-6 reps per arm, and switch arms after each repetition. This exercise can be performed twice per week.

Feel free to email me if you have any questions.

With respect,

Sohan

[obiwansbane]

of course it works the arms, but what else does it work? just so i know what id be working before i try it cause unfortunately im really lazy

[Sohan]

of course it works the arms, but what else does it work? just so i know what id be working before i try it cause unfortunately im really lazy

Lazy? Then perhaps this exercise isn't for you.

This is not a traditional bodybuilding exercise, so it doesn't "work" your muscles as you might expect. Rather, it strengthens the entire body while developing a strong and balanced core, which is of interest to martial artists.

Many of the best training methods never see the pages of Muscle and Fitness Magazine.

With respect,

Sohan

[MisterRadley]

Hmmm... sounds like a really good exercise. I'll have to try it out.

Thanks Sohan.

[bushido_man96]

Cool exercise. Thanks for the tip, Sohan!

[Orion]

I have one problem sohan, well actually I have 2 problems. Firstly since going to the gym I gave me weights to my brother in law and secondly if I was to stand up with my arm in the air I would put a hole in the ceiling....... Other than that seems a good exercise.

Although one thing our sensei always says is to be careful when you stand up as he hurt his knee getting up wrongly.

[Sohan]

I have one problem sohan, well actually I have 2 problems. Firstly since going to the gym I gave me weights to my brother in law and secondly if I was to stand up with my arm in the air I would put a hole in the ceiling....... Other than that seems a good exercise.

Although one thing our sensei always says is to be careful when you stand up as he hurt his knee getting up wrongly.

Do the exercise outside. And you don't need a dumbbell. Anything heavy you can grasp in your hand will do the trick. To make it a different type of challenge, try holding a full pitcher of water from the bottom, and see if you can stand up without spilling it. A plate of food works well too (hold it like a waiter would, on a flat hand, and use a hard plastic plate). Funny how many strong people can't do this.

As far as getting hurt, there's a risk with anything you do. You could slip and fall in your kitchen. Does that mean you stay out of your kitchen for fear of falling? Of course not. Start light, and work your way up slowly and you should be fine.

With respect,

Sohan

[Havoc88]

I think it is a very good exercise. A good support to snatches I think!

Tom

[obiwansbane]

well then! i shall try this tomorrow sorry for not gettin back to you on this i mustve skipped over it last couple times i checked this forum

[elbows_and_knees]

reminds me of the kettlebell get up and turkish get up exercises.