Time Under Tension Getup: Video

Ryan Humphries, Co-Founder & Lead Coach
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The TUTGU (Time Under Tension Get Up) was originally developed as a modification for shoulder and/or back issues, or for individuals who can't get all the way to the ground without using their hands. However, we found that it not only keeps the shoulders and back in a good position if done correctly, but it also allows the athlete to stay under tension with more load - getting better results for everyone who does it.

The longer a muscle remains under tension, the most your muscles adapt to that stress. And in a get up, you tax multiple muscles throughout the movement. A few benefits of a TUTGU are:

• Improves hip mobility
• Develops bi-lateral core stability
• Keeps your body under tension the whole time (unlike a classic Turkish getup)
• Encourages mindfulness. Do it on a yoga mat and concentrate on not letting the mat slip beneath you.
• Teaches relaxation techniques; the body goes from slack to completely tense for a period of time.

The limiting factor of the Sandbag Get-Up (SBGU) is actually getting off the floor. This is not to say that one is better than the other. They are simply different. In the traditional SBGU, the athlete may use whatever means necessary to get up and down (squatting, rolling, etc.).

In the TUTGU, the athlete may use a heavier load but they remain under tension the entire time. This stresses the entire body for longer, hence TUT (Time Under Tension).

See a short video demonstrating how to do a TUT getup with a sandbag.