Can You Get Up off the Floor… without using your hands?
Not quickly.
Not with momentum.
But with control.
Because this isn’t just a fitness question…
A 2012 study found that adults aged 51–80 who needed hands, knees, or support to sit and rise from the floor had a significantly higher risk of mortality compared to those who could do it unassisted.
This is about independence. And longevity.
The Real Goal: Stay Capable
You already value exercise. You make time for it.
But the real objective isn’t just to stay active…
It’s to maintain the ability to move well, under control, when it matters.
When movement quality declines:
- Efficiency drops
- Pain creeps in
- Performance follows
That’s why we emphasize assessment.
Not to judge.
But to identify exactly where to focus, so you don’t waste time.
The Turkish Get-Up: Your Built-In Assessment
The Turkish Get-Up isn’t just an exercise.
It’s one of the most efficient ways to evaluate:
- Shoulder stability
- Core control
- Hip mobility and extension
- Coordination under load
It forces you to slow down and exposes what’s actually happening.The Turkish Get-Up: Your Built-In Assessment
The Turkish Get-Up isn’t just an exercise.
It’s one of the most efficient ways to evaluate:
- Shoulder stability
- Core control
- Hip mobility and extension
- Coordination under load
It forces you to slow down and exposes what’s actually happening.
What We’re Actually Looking For
When we assess a get-up, we’re not counting reps.
We’re watching for breakdowns:
- Shoulder drifting out of position
- Loss of trunk control early
- Incomplete hip extension
- Compensation through the low back
These are the clues.
They tell us exactly where your system needs work.
Small compensations now → bigger problems later.
Why Slowing Down Wins
Most people move too fast to notice problems.
The get-up demands:
- Control over speed
- Awareness over momentum
- Precision over effort
If you can’t own the movement slowly…
you won’t control it when it counts.
TRY THIS TODAY:
From the floor, stand up using as few hand contacts as possible
(while staying safe and avoiding pain).
That result?
That’s your starting point.
Final Thought
You’ve worked hard to build your life, your career, your health.
The goal now?
Maintain the ability to move well enough to enjoy it—for decades.
Sometimes the simplest test tells you the most.
If you want clarity on what your movement is telling you—and how to improve it efficiently—reach out. That’s exactly what Elite Personal Training and Upwards Physio help you solve.
To Your Best Health,
Kevin Ford, DPT, OCS, CMPT, FAAOMPT, Dip. Osteopractic, CSCS
(803) 800-4606
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