March "Move of the Month" - Turkish Get-Up

Most, if not all, of us would rather be enjoying a bit of exercise in the beautiful outdoors, rather than hours in the gym.  So, my favorite "move of the month" combines efficiency with effectiveness.

The Turkish Get-Up is one of the most effective movements you can do in the gym as it builds total body strength throughout the execution.

Why is this movement valuable for paddlers?

1.  This movement builds shoulder strength by locking your shoulder in place as you hold weight. 

2.  This movement builds core strength to pull yourself up off the ground and keep yourself stabilized as you are moving through each step.

3.  This movement builds lower body strength as your come into and out of a lunge.

How to execute proper technique:

1.  (Photo 1) Use a weight that you can safely stabilize with your shoulder.  ALWAYS keep your eye on the weight to "spot" it.  "Lock in" your shoulder.

2.  (Photo 2) Sit up onto your hand and keep your back straight and core tight.

3.  (Photo 3 and 4) Lift your hips so that you can step your leg back into a lunge.

4.  (Photo 5) Pause in a lunge position for a short period of time (remember to keep looking at the weight in your hand).

5.  (Photo 6) Stand

6.  Then REVERSE these exact movements so that you get back to Step 1.

Shoulder, core and leg strength all play a tremendous role in paddling performance.  This movement should be done slow and controlled.  The less "extra movement" you do, the stronger you will become and the less chance you have of injuring yourself.

Most important points: 

*  Lock in your shoulder and "spot the weight".

*  Keep your core tight

*  Go slow and practice perfect technique

Remember . . . it's all about paddling for longevity.  This means that if we ONLY paddle, our body is predisposed to overuse injuries.  A little off-water training (even if you LOVE kayaking and despise the gym) will keep you paddling longer and better in the long-term. 

Happy Paddling . . .
Heather Herbeck

Fitness & Sport Evolution

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