Get Ups – Step One
Movement Breakdown: Place the kettlebell next to the shoulder on the side you’re working. Roll to your side and cradle the kettlebell with both hands. The working hand grips the kettlebell, and the opposite hand covers it. Roll onto your back and place the kettlebell on your stomach. Move the bell so the arm is perpendicular to the floor, either using one hand or both. Lock out the elbow, and pull the loaded shoulder into its socket. Bend the knee on the side of the body that’s holding the kettlebell. Place the opposite arm on the floor approximately 45 degrees from the body. Take a deep breath and hold it. Drive from the foot on the working side, roll up onto your elbow, and exhale. Once you’re stable at the elbow, roll up onto your hand. Squeeze your glutes and lift your hips off the ground high enough to be able to move your outstretched leg under your body. You’ll support yourself on one arm, the heel of the straight leg, and the surface of your flat foot, like a tripod. Keep your arm extended totally vertically. Take your straight leg and pull or sweep it under your body, placing it next to and behind the hand on the floor. Please note: this is an advanced move. If you have never performed a Get Up before, find a trainer on the fitness floor to assist you.