This is a mobility and stability drill of the shoulder as part of the Get Up press to elbow breakdown.
Body Parts Targeted : Rotational Get Up
Starting Position : Side-lying
![](https://t1.daumcdn.net/cfile/cafe/214A7E475360A1F81C)
Begin in a side-lying position with both hands placed on the kettlebell making sure the wrist is neutral. Begin to roll onto the back with the kettlebell placed on the abdomen.
Press the kettlebell up so it is above the shoulder with the elbow locked and the shoulder packed and away from the ear. Place the opposite arm down beside the body at a 45 degree angle. The arm should not change position during the movement.
Bend the same side leg as the arm holding the kettlebell and place the foot on the ground outside of midline. The opposite leg is extended and moved outside of midline. The neck stays neutral and eyes stay on the kettlebell.
From this position roll diagonally forward and up posting on the elbow of the down arm with the KB vertical and shoulder packed. Open the chest keeping the spine long and the hips and legs stable. Once in this position, begin to internally and externally rotate the shoulder that is holding the kettlebel.