Get-up (Warm up)
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The Get-up (Warm up) is a dynamic bodyweight exercise that involves rolling from lying supine to standing while maintaining control through a series of transitional movements, primarily to activate the core and prepare the body for training. It targets the abs as the primary muscles, with secondary engagement of glutes and shoulders for stability and mobility. Ideal for all fitness levels, it enhances coordination, joint awareness, and full-body readiness without any equipment.
How to Perform Get-up (Warm up)
- 1Lie on your back on the floor with one arm extended straight up toward the ceiling, fist clenched, holding an imaginary kettlebell; bend the knee on the same side as the extended arm, foot flat on the floor, other leg straight.
- 2Roll onto your opposite elbow and forearm by driving through the planted foot and using your abs to initiate the rotation, keeping your eyes locked on the fist overhead; inhale to prepare.
- 3Push up to your hand from the forearm position, keeping your torso upright and the arm locked straight overhead; exhale as you press up.
- 4Lift your hips into a high bridge position with the planted leg straight, sweeping the straight leg underneath to come to a half-kneeling lunge; inhale during the transition.
- 5Drive through the front heel to rise to standing tall, arm still extended overhead; exhale as you stand fully.
- 6Reverse the movement: lower to the half-kneeling lunge (inhale), then tuck the leg back and lower hips to roll back down to the starting position (exhale on the roll).
- 7Switch sides and repeat for the desired reps.
- 8Key form tips: Keep eyes on the fist entire time to maintain shoulder stability; engage core to prevent arching back; move slowly and controlled—avoid rushing. Common mistakes: letting arm bend or drift; collapsing hips during bridge.
