Prevent Injuries By Improving Your Get Up — Here's How

Get-Ups are a family of exercises that transition you from the ground to a standing position. While there are countless variations, even adding just a few to your daily routine can deliver major benefits for fitness, longevity, and injury prevention.

At their core, Get-Ups are full-body, core-driven movements that not only build strength but also mobilize key areas like the hips, shoulders, and spine—helping to prevent injury and improve overall function.

In martial arts, Get-Ups are essential. They're used to evade attacks, transition from a defensive bottom position to a dominant top position, or recover after being thrown, tripped, or taken down.

But the benefits extend far beyond the mat. Everyone can gain from practicing Get-Ups, no matter their sport or training background.

That’s why, in today’s video, Mark teams up with BJJ black belt and Order & Progress founder Will Safford to demonstrate how to safely and effectively get up in a grappling context.

You’ll also see several Get-Up variations and drills designed to enhance your movement, build resilience, and support long-term health.