Mastering the Kettlebell - Part 2

In part 1 of this series, I stated the three most important kettlebell movements one should master are the goblet squat, swing, and Turkish get up. I covered the first two in my previous post here.
 

The Turkish Get Up

The Turkish get up is one of the best exercises you can do. It involves the entire body and reinforces many of the fundamental movement patters that we learn during our growth and development.  We all should possess the ability to seamlessly transition from a lying position to a standing position. Sadly, many of these fundamental movement patterns are lost along the way due to laziness and excessive consumption of Cheetos.

 The Turkish Get Up requires adequate levels of:

• Hip mobility and stability
• Core stability
• Shoulder mobility and stability
• Coordination
• Symmetry
• Awesomeness

Done correctly, the Get Up will also improve all of the qualities above. Plus it looks pretty badass too.

Starting Position

The starting position begins with one lying on their side in the fetal position, chest facing the 'bell.

• Grab the 'bell by the handle, hug it to the chest and roll into a supine position so your chest faces the ceiling.
• From this position press the 'bell up with both hands.
• The feet should be placed just outside 11 and 1 o'clock and the knee on the same side the 'bell is on should be bent with the foot flat on the floor. The opposite leg should be kept long.
• The opposite hand should be away from the body at a 45 degree angle relative to the torso.
• When the bell is pressed, the elbow will remain locked and the arm should remain perpendicular to the floor through the entire movement.
• With the bell is pressed in this position, the shoulder should be "packed" meaning that the ball of the humerus should fit nicely in the socket of the glenoid fossa. The ball should remain in the socket through the entire exercise. Picture the ball and socket as a fixed point that your body is moving around.
• Keep your eyes on the bell the entire time.

 

 

The Steps

 The Get Up is best broken down into sequential steps.

Ascent

1. Pivot on the Elbow

The first movement is NOT A SIT UP. Drive the 'bell side heel into the floor to push the body up over the elbow. While doing this, simultaneously "punch" the 'bell up toward the sky and stick your chest out. I once heard Mike Robertson call this the "crunch and punch". EYES ON THE BELL.
 

 
2. Reclined Position
Pretty simple here. From the previous position, simply shift your weight from the elbow to the hand. Now you should feel your weight equally distributed through the heel, butt, and hand. EYES ON THE BELL.
 

 
 

3. Bridge

From the reclined position, drive the heel into the floor to lift the hips off the floor. You should feel a wicked contraction in your glute at the top. Keep your opposite leg long! EYES ON THE BELL.

 

 

4. Sweep the Leg

 

From the bridged position, bring the opposite knee under the body and rest the knee on the floor. The femur should be perpendicular to the floor at this point. YOU ALREADY KNOW WHAT I'M GOING TO SAY NEXT.

 

5. Lunge/Half Kneeling position

Next, bring the torso to vertical. both knees should be at 90 degrees in the end position. When you reach the tall split squat position, you can take your eyes off the bell and look straight ahead for this and the next step. Stay tall!
 

 

6. Stand Up

Drive through the heel to stand up and bring your feet together. Just like a split squat. Stay tall and pack the shoulder! Now it's time to reverse the movement.

 
 
Descent
 

 

7. Reverse Lunge
Lunge backward with the leg opposite the bell and get back into the half kneeling position.

8. Find the Hand
At this point you should return your eyes back to the bell. Swing the back foot behind you like a windshield wiper (watch for this in the video above), then push the bell side hip out to the side and reach your opposite hand to the floor.

9. Sweep the Leg Again and Find the Hip
Pretty self-explanatory here. Bring the kneeling leg back under your body and rest the butt on the floor. Now you are back in the reclined position. WHERE SHOULD YOUR EYES BE?

10. Find the Elbow

Make sure you keep the chest out here.

11. Lay Down and Return the Bell to the Floor

Now you are back in fetal position.

Full Get Up Start to Finish

 

Should I Start With a Kettlebell Right Away?

Absolutely not. I start everyone with the unloaded version of the movement to master the steps. When you have the steps down, get a shoe and balance the sole of the bottom of the shoe on your fist where the kettlebell would sit. This will teach you how to control the movement. When you are able to do three clean reps per side without the shoe falling, you are ready for the 'bell. Trust me its harder than you think.

Or you could make a sweet drinking game out of it and fill up a red solo cup with beer and put it on your fist to impress all your friends! (or end up with a face full of Bud Light) Memorial Day weekend is a perfect time to try!

Summary

So now I've given you the coaching tools to master the Goblet Squat, Kettlebell Swing, and Turkish Get Up. Like any skill, these three movements take time and dedication to master. Practice them daily and I promise you will move better, feel better and look better naked. I hope you enjoyed it!

 
 

P.S.

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