Half Get-Up
This exercise is a modified version of the Get-up.
- Starting Position:
- Supine
1. Begin by performing a “roll to press” with the kettlebell.
While lying on your side place your right hand on the handle of the kettlebell and grasp the handle with a neutral wrist. Place your left hand on the top of the right hand as you roll to your back bringing the Kettlebell to the side of the abdomen and then perform a floor press bringing the right arm to the extended position with a neutral wrist.
The Elbow of the right arm holding the kettlebell should be straight and “locked” for the duration of the exercise till returning it to the ground.
Bend the right leg so the foot is flat on the ground and knee bent to around 90 degrees but maintain the 45-degree angle of the leg from the body.
2. Transition to the Elbow
Transition to the Elbow in a smooth motion of driving from the right heel to the Left elbow don’t lead with the head/neck but maintain a stable spine.
Once at the Elbow – pause and make sure the bottom arm (left) is “packed” and pushing the ground away and that the right arm is not overextended/unpacked but connected to the body.
3. Transition to the Hand
Transition to the Hand by rotating the fingers and arm on the left side behind you as you push down into the ground with the heel of the left hand to straighten the left arm and move to a “tall sit” position. Once at the Hand – pause and make sure the bottom arm (left) is “packed” and pushing the ground away while being turned into the body (triceps against lat) and that the right arm is not overextended/unpacked but connected to the body.
4. Reverse these steps to end in the start position.
