Optimizing The Getup - Part 9: Get Down To Tall Sit and To The Floor

 Optimizing The Getup

Optimizing The Getup

Boy does time fly when you’re having fun! Crazy to think this week marks the 9th week of posts dedicated to Optimizing The Getup!

Last week we broke down getting down from a standing position to half-kneeling and from half-kneeling to three-point stance.

The biggest takeaways being

  • Slow down

  • Retrace your steps

  • And “Hit the Hip”

A cue to help you hinge back into your three-point stance rather than “reaching” or “leaning back.”

Today we bring it all the way back to the floor, the final three phases.

  • Tall Sit

  • Elbow

  • And Floor

Next week we’ll dedicate an entire post on programming for the Getup. We’ll talk about linear progressions, waving the load, as well as volume and frequency.

As we mentioned last week, the get down is just as important as your get up.

It’s important to maintain a slow and controlled pace throughout each step both on the way up and on the way down.

These last few steps tend to be the most difficult for students to maintain a slow, and controlled pace, which is understandable.

At this point in the Getup you’ve been holding the weight over your head for anywhere from 20-30 seconds.

Time under tension is a beast, but is a key to strength as well.

  • Embrace the fatigue

  • Stay mentally strong

  • And keep those get-down’s slow and controlled

You’ll come away from it stronger.

Optimizing The Getup: Get Down to Tall Sit

From your three-point stance. your next move is to retrace your steps back to the ground to find your Tall Sit.

If you remember from way back in Part 4, we mentioned the need to drive the unloaded hand (hand on the ground) into the floor hard – in an effort to create as much tension as possible.

Remember while the weight is in your other hand, your transition to Tall Sit transfers the load to your “unloaded” hand as you get ready to sweep your leg through into your Tall Sit position.

As is the case with every step thus far, take your time.

It’s also a great time to practice your sip/sniff technique to generate a little extra intra-abdominal pressure.

When you’re about to balance on 1-arm and 1-leg with a heavy load over your head, you’ll take any extra stability you can get.

Optimizing The Getup: Get Down to Elbow

Remember a great Tall Sit leads to a great Elbow position.

It’s common to find yourself a little out of position on the way down, and thus you might need to make some adjustments prior to bringing the elbow back to the floor.

This is a step that might take some tinkering.

The goal is to make sure that you create a great Tall Sit position that also yields a great Elbow position.

Some people don’t need to move much as all, it’s completely dependent on you and your biomechanics.

Here’s where you want to bring back the “twist the lid on/off” cue.

In your Tall Sit position your fingers face behind you, or close to.

During your transition you want to twist your hand around while simultaneously bringing your elbow directly down to the floor. The end result will have your fingers facing the opposite direction.

Doing this helps create more tension, which helps you maintain a tall and tight position.

Back in Part 4 we mentioned greasing the groove with this step to nail down that transition from Elbow to Tall Sit.

If you find yourself still struggling when you put the full Getup together it might not be a bad idea to pepper in some partials.

For example:

  • Getup to Elbow 5/5

  • Full Getup 1/1

  • Getup to Tall Sit 3/3

  • Full Getup 1/1

  • Getup to Three-Point Stance 3/3

  • Full Getup 1/1

  • Getup to Elbow 5/5

  • Full Getup 1/1

Don’t let its simplicity fool you. This is a tough circuit, but one that will help Optimize your Getup quickly compared to training full singles in each training session.

Optimizing The Getup: Get Down to The Floor

You’re at your Elbow; all that’s left is to find the floor.

Notice we said, “find” not “collapse.”

Again, another step where the majority of people simply collapse to the floor.

“Phew! Done!”

At a SFG Level 1 certification the instructors will preach that in the swing, “the set isn’t over until the bell is on the floor.”

In other words, each step of the swing is important and demands your full, undivided attention.

The Getup is no different.

Until you’ve parked the bell back where you picked it up from consider the set still in motion, which means you still need to

  • Focus

  • Slow Down

  • Remain controlled

The cue we use here is “push yourself back to the floor.”

This is the safest way to finish your Getup.

Back in Part 3 when we broke down the Roll to Elbow we talked again about training this pattern by itself.

If you feel a bit sloppy, clean it up! Which really just means, slow it down.

The Getup Optimized!

Wow so that’s it huh?!

Our hope was that in writing this series we could help people who already train the Getup, perform at an even higher level.

Additionally, we wanted to help people who are interested in learning the Getup, by teaching them how to perform it in a safe, sustainable manner.

If it’s helped, let us know! We’d love to hear your feedback.

Next week will be the creative part; programming for the Getup.

There are A LOT of different way’s you can put your new skills to work, so we felt it would be best to share with you the ones that have helped us the most.

Regardless of which programming style you like to use, consistency is the key.

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Be STRONG!