This complex exercise requires core strength, joint stability and precision to be performed correctly. It is an excellent full body exercise. The offset nature of a kettlebell (weight is below the handle) makes the kettlebell superior to a dumbbell for completing this exercise.
To complete the Get Up:
Lie face up on the floor, with your right leg bent and right foot planted, placing the kettlebell by your right arm.
Roll onto you right, towards the kettlebell, grab the kettlebell with two bent arms. then roll back onto your back firmly gripping onto the kettlebell.Remove your left hand and press the weight up with your right hand, locking out your elbow and stabilizing your shoulder with your lat.
Lift the right shoulder off from the floor, while you support your weight with your left elbow and forearm.
Press up onto your left palm. There should be a vertical line from your left palm to the bell in your right hand.
Pivot on your knees to both knees and toes are facing forward in a lunge position.
Stand up and hold the position.
Reverse the process step by step to complete the rep.
Complete 3-5 get ups on each side.
Notes:
- Maintain a neutral spine throughout the movement\
- Keep your wrist straight
- Master the movement with a light weight before increasing weight.
