New Getup Variation: The Side Support Getup

New Getup Variation: The Side Support Getup

By Eric Wong

increase mobility Side Support Getup

Today’s drill will help you with the following:

– Increase mobility in the deep lunge position (hip extension)
– Build shoulder stability
– Improve balance

If you’ve been here long enough you know that in order to gain lasting flexibility you have to build strength in the end ranges, otherwise you’ll simply tighten right back up.

This is why when people start my Hip Flexibility and Shoulder Flexibility Solution programs they get great results within a short period of time – because they build strength at the end ranges in ALL of the muscles that can be fired at that end range.

Today’s technique is another example of this principle at work – you’re going to get into a deep lunge and you’re not only going to hold it, you’re also going to rotate in and out of it, solidifying the deep lunge position.

It’s similar to the Turkish Getup (the video directly below) in that you’re holding a weight overhead while getting up from the floor. However, the start/end position is the Side Support as opposed to lying flat on your back.

And if that’s not enough, shoulder stability is worked in both open (the arm holding the DB/KB) and closed chain (the side support position), so it’s a BIG bang for your buck technique.

Side Support Getup - increase mobility

It’s a cool technique I’m guessing you’ve never done before so give it a try to give your neuromuscular system some fresh stimuli, keeping it young and adaptable.

Add it in at the end of workouts with anywhere from 2-5 reps per side, focusing on quality and control.

About the Author

Eric is the founder of and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent many years focused on training combat athletes including multiple UFC fighters and professional boxers and now dedicates his energy to helping people eliminate pain and flexibility and movement restrictions. He lives in Toronto with his wife and daughter and he drinks black coffee and bitter IPAs. Click here to learn more about Eric.