How to measure shoulder flexion:
Have the student stand with their back against a wall and their heels a little less than a foot from the wall. Their head, upperback and tailbone should all be and remain in contact with the wall.
From this position, have the student flex one shoulder to 90 degrees (the arm should be in front of them and at shoulder height) with a straight elbow and their thumb up. Tell them to raise their arm up until their thumb hits the wall while maintaining a straight elbow. They must maintain the aforementioned 3 points of contact on the wall. If successful, their shoulder flexion is not limited.
If they cannot reach the wall they are limited. If they reach the wall, but either bend the elbow OR extend their spine they are limited.
Why having a full range of motion (ROM) is critical:
Let’s start of by defining the term “structural load”. A structural load is a load in which the weight/kettlebell/external force is positioned in a way that allows for the joints to remain in an optimal position and for the load to be transferred further up/down the chain to the “core”. Additionally, the load is close to your center of mass. It simply comes down to how the student positions their body relative to the load. An easy example to help with this concept is to go grab a dumbbell or kettlebell. This weight should be a weight you are very comfortable and confident in holding overhead. Seriously. Go get one. Stand up and safely press the object overhead. Once overhead, position the object so that the fist is directly over the shoulder joint while maintaining a straight elbow. If your joints and spine are all neutral and your core is active, you should feel as if this weight is very manageable. Maybe even a little light. Your Lats, anterior core, and posterior core should all be wide awake and helping your maintain this position. Notice you don’t feel too much in your Delt. This is representative of a structural load. Now follow all the same steps, but then allow the weight to get a bit further in front of you and a little lower to the ground (less shoulder flexion). The farther from your body and your center of mass, the harder it is for your core to assist. In fact, go far enough forward and it begins to feel as if your Delt is on an island. This is not a structural load. Therefore, in The Get-Up a structural load is what you want to maintain throughout.
What happens when you do overhead with bad positioning:
When performing overhead work, such as Turkish Get-Up, Waiter’s Walks, Presses, or Snatches, it’s important to have a neutral spine for a variety of reasons. Maintaining a neutral spine puts the student in an optimal position to brace and maintain stability throughout the exercise. If the student has limited shoulder flexion, getting the working arm(s) into the optimal position without compromising joint position elsewhere is impossible. Specifically, extension of the spine, lateral shifting and/or rotation of the pelvis, and flexion of the elbow are all common compensations. This will logically put high levels of stress on the elbow or somewhere in the spine increasing the chances of injury.
How to Spot The Turkish Get-Up:
Knowing where you need to be any when are critical to safely spotting the Get-Up. This video will help you understand ideal position for the coach.