Paleo Workouts For Dummies by Kellyann Petrucci

Author:Kellyann Petrucci
Language: eng
Format: epub
Publisher: Wiley
Published: 2013-10-28T16:00:00+00:00

Photos courtesy of Rebekah Ulmer

Figure 7-12: The windshield wiper starts with a full hanging leg raise then rotates.

Carrying Skill Drill: The Turkish Get-Up Balancing Act

You’re probably thinking, “Why do I need a skill drill for carrying; it’s already so simple!” Well, you’re right, at least in part. But even with the simplest movements, a multitude of nuances exist — nuances that are often imperceptible to the untrained eye and far too difficult to explain how to do properly.

So instead of attempting to explain, we give you a self-correcting drill to help you figure out the nuances for yourself. With this skill drill, it’s all but impossible to make it through without having gained working order over all the nuances.

Dr. Charlie Weingroff, a world renowned physical therapist, strength coach, and functional movement expert says the get-up mimics all the movements of a child between 0 and 14 months and is very revealing of movement compensation or inefficiencies. In other words, the get-up is not only a diagnostic tool but also a corrective tool.

Now the objective of the Turkish get-up balancing act is to perform a full Turkish get-up (from the ground up; see Chapter 3) while balancing something on your fist. Ideally, whatever you’re balancing should rest directly on the front two knuckles of your fist.

This drill forces you to maintain proper alignment throughout the entire get-up; otherwise, the object will fall. This movement is a fun and harmless way to master those pesky little nuances. And because the get-up is so closely related to overhead carrying, this drill will greatly improve your performance in that department.

Following is a list of objects you may want to try to balance on your fist:

A book (try this book!)

A shoe (no, you can’t stuff your hand in the shoe)

A plate (if you’re daring, put some food on it)

A small cup (filled halfway with water), as shown in Figure 7-13

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