• Lay down on the ground
  • Safety roll
  • Rack the kb with right arm
  • Elbow tight against the body
  • Hand tight against the chest
  • bring right foot flat on the ground (knee bend)
  • to initiate the TGU push the right foot into the ground and contract the abs while pulling yourself onto your left elbow
  • come fully onto the left arm and lock out the elbow
  • lock the left knee out, keep the leg straight
  • pull the lats down to keep the shoulders safely in it’s sockets
  • Now put your weight onto the left arm and right leg by pressing into the ground
  • Keep an active core and push the hips up into the air as high as you can, but don’t hyper extend
  • Move the kettlebell to the shoulder, let it rest in the shoulder, it’s no longer resting on the chest
  • While bending the left knee pull it directly under the hip and shift some of your weight on it
  • Now come upright and put all weight on the left knee and right leg while moving the Kettlebell back into racking position
  • now fully Getup by using the strength of the right (front leg) only, push the foot into the ground, activate the quads
  • stand up straight, pause for a split second
  • lunge backwards with the left leg while keeping all the weight onto the right leg
  • come gently onto the left knee, shift some of your weight on it
  • you’ll be tempted to sit back, don’t, this will cause a lot of stress on the knee
  • instead bend sideways at the hip and place your hand inline with your hip (not next to it, leave space)
  • move the kb back to the shoulder and let it rest there
  • activate the lats
  • now kick the left leg out or slide it out
  • lower the buttock onto the ground
  • bend the left elbow
  • lower the torso fully to the ground

There are many progressions to this move and many variations, train with me online and I’ll teach you.

Leave a Facebook comment