Want better snatches and jerks? How about better shoulder mobility and stability?
Do the Turkish Get Up (TGU).
The picture above shows the different shoulder positions involved in the TGU. Being strong in each of these positions will allow for more shoulder stability in the overhead position as well as overall shoulder health and strength.
The torso will natural get stronger as well; both core stability and strength are needed to keep the torso still in order to keep the shoulder stable.
As with any exercise, there are different ways to approach the TGU:
- High rep, low weight
- Low rep, high weight
- Tempo with light weight (think pauses in certain positions)
Which variation of the above should we do as athletes?
All of them.
I’ve stated before that CrossFit and weightlifting are similar in nature, both should have a exercises that vary rep schemes and intensities.
The picture is a great example of how to do the TGU. One point of performance that it doesn’t show very well is keeping your eyes on your thumb, this will give you a good point of reference while moving. Also, getting up is only half the battle, you must go back down too, in the reverse order.
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photo credit: Men’s Journal
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“A good combination of learning comes from watching weightlifters who lift well (…) and studying the resources that are in good standing with the sport(..)” – Coach Mike
“In the snatch, clean, and jerk, the shins matter because they dictate where the knees and hips can go as well as what position is quad dominant or hamstring/hip dominant. Surprise, surprise; our body is interconnected.” – Coach Mike
“The athletes who don’t regularly olympic lift, may be missing out on things, whether they know it or not.” – Coach Mike
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“Give all of these exercises a shot and feel the benefits of stronger and more stable shoulders.” – Coach Mike
“The hips being down is the biggest position we aim for” – Coach Mike
“As far as nutrition goes for weightlifting, it doesn’t have to be different than the one we would prescribe for any CrossFitter: meats, veggies, nuts and seeds, some fruit, little starch, no sugar. ” – Coach Mike
CrossFit had always peaked my interest, but I kept thinking that I wasn’t strong enough.