AnimalBW
An isolated drill decomposed from the Turkish Get-Up: from lying supine, roll to one elbow, post the hand, then sweep the back leg through into a kneeling lunge without standing all the way up. Trains the exact hip-and-shoulder sequencing used in the full get-up.
Demo: Original Strength
Sets
3
Reps
5-6 per side
Rest
45s
Contraindications
Avoid with wrist or shoulder pain; regress to bird dog/cross-crawl if the sweep is too advanced.Setup
Lie on your back, one knee bent with the foot flat, the other leg straight.
Execution
- 1Roll onto the elbow on the same side as the bent knee, then post up onto the hand
- 2Push through the grounded hand and bent-knee foot to lift the hips off the ground
- 3Sweep the straight leg back and underneath the body into a kneeling lunge position
- 4Pause in the tall-kneeling lunge, then reverse the sequence back to lying down
- 5Repeat for the prescribed reps on one side before switching
Key cues
- Push the ground away through the post hand, don't just muscle up
- Sweep the leg through cleanly, don't drag the toes
- Keep the eyes on the working hand throughout the transition
- Control the reverse just as carefully as the sweep-through
Common faults
- Rushing the sweep-through before the hips are fully loaded
- Collapsing the supporting shoulder during the post
- Losing balance because the head/eyes drift off the working hand
- Skipping the pause in the kneeling lunge before reversing
Tweaks
- Add a loaded version with a light kettlebell overhead once the pattern is clean
- Slow the tempo dramatically for control practice
- Progress into a full Turkish Get-Up once this segment is mastered
Regressions
Progressions
Muscles
Primary: Core, Glutes, Shoulders
Secondary: Hip Flexors, Obliques
Notes
Original Strength explicitly notes the 'how-you-doin' cross-crawl position is 'great get-up preparation and groundwork,' which this drill builds directly on.
Sources
Attribution: StrongFirst / Original Strength (decomposition methodology)