Prepare For StrongFirst Kettlebell Instructor Level 1: Week 11: Turkish Get Up.

The Get Up: The Fountain of Youth.

What a great instructional video ah? Watch it, re-watch it and watch it again. Then practice perfect reps.

If I could only do 1 exercise

I believe the Get Up to be THE best exercise for maintaining youthful agility. Bold Statement? Yes, but it’s true. Think about this: How easy is it to get up off the ground after you have done 10 get ups with a 24kg or 32kg bell? It’s the easiest thing in the world.  I see countless guys n gals (usually with a few years under their belt) come into my gym and they struggle to get up off the floor. 6 weeks of Simple & Sinister and they are transformed! You might argue the swing was the cause of the transformation, yes, possibly. But doing swings alone will not help you get up and down off the floor, increase mobility, body awareness, as much as the Get Up will. That’s just my opinion.

Pavel didn’t “create” the get-up, he just dusted it off and pulled it out of obscurity.

The Get Up: Is a game of tension.

The get Up is where I failed my StrongFirst Certification the first time back in 2015. I didn’t understand the move properly and therefore was missing some vital components. If you don’t know what to look for, you, like me, would have thought my Get Up was near perfect. However, when you truely learn the movement, you realise how many subtle complexities there are.

First and foremost it is a game of tension. If you watch the video above, look at the tension Zar holds in his legs, watch the hands how they grip the floor, see the tension through the torso, the way the arm pushes into the floor while the other pushes away. When the weights get heavy, the tension better be there.

Some of the things to keep in mind.

• Straight wrist, bent wrist equals fail.
• Locked elbow: That is in both arms.
• The Shoulder is away from the ear
• It’s a “roll and post on the elbow” NOT a crunch.
• Eyes look straight ahead from kneeling to standing and back again.

Here’s another version. Very detailed:

Need Help?

If you have signed up and need some help with your preparation, get onto a qualified coach. Head on over to the StrongFirst Instructor List HERE.

If you haven’t signed up….WHAT ARE YOU WAITING FOR?

SIGN UP TO THE CERT HERE

If you have any comments or questions, pop them below or email me directlyHERE

If I can help you with your training or you need info regarding workshops and Certs, just let me know.

Slow n steady! Start easy, progress slowly.

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Thanks for reading.

Kettlebell Instructor Peter Bolsius SFG1

Peter Bolsius SFG1

Owner & Founder of Mojo Strength.

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