This technique will allow for proficiency in learing how to grip, lock, pack and breath with the kettlebell for functional strength and stability that will serve purposeful in all kettlebell training, especially the Turkish Get Up.
Body Parts Targeted : Get up
Starting Position : Supine
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Gripping
Once you’ve rolled onto your left side, slip your left hand through the kettlebell’s handle as deeply as possible. You want to put your hand through deeply, like you’re trying to push your wrist through the handle’s opening. The fingers of the right hand wrap on top of the left fist. When you roll to your back, you’re actually pulling the bell to your abdomen with BOTH hands, not just straining with one. For some people, the pressure of the kettlebell on the back of the left wrist will be a little uncomfortable at first. To take this inconvenience out of the picture, simply wear a pair of extra long wristbands doubled up. That should adequately pad the back of the wrist and make the pressure negligible. It is best to just let yourself get tough to the pressure. If this is a major problem there is always a soft option for the kettlebell.
There are two facets to the grip that are crucial – wrist position and crushing. Regardless of your level, you should try to squeeze or crush the handle of the kettlebell intensely. This squeezing and crushing leads to a phenomenon known as “irradiation,” a kind of domino-effect of functional strength and stability. The more strongly you crush the handle, the more the muscles along your arm, shoulder, and chest will fire, giving you greater strength and stability through the shoulder. The act of pulling the kettlebell in towards your midsection, as if you’re gripping it with your whole body engages your core in the act of holding the kettlebell.
Basic – The minimum acceptable wrist angle for any sort of kettlebell work is completely neutral. In other words, your wrist should be held in the same position you’d hold it in to punch something full-force and not break your wrist. The back of your hand should be a continuation of the line of your forearm. The palm of the hand should be perpendicular to the ground at the very least.
Intermediate/Advanced – To really establish the strength and stability of the wrist, hold the kettlebell in such a way that your wrist is slightly flexed towards your palm (10-20 degrees). Practicing the TGU with this grip will take your wrist stability and grip to an entirely different level.
Locking
After you’ve gripped the bell properly, you have to lock out your left elbow as you press it away from you along the “true vertical” line. This is may be referred to as “proprioceptive vertical,” which means that your nervous system should read “vertical” the same as “true vertical.” When the elbow’s unlocked, you’re forcing your arm to hold a weight overhead with weak structural support. Instead of having the bones of the upper and lower arm aligned and locked in, a bent elbow forces you to do the same work with an unstable joint and significant muscular demand. Locking the elbow out completely makes it easier for your wrist and shoulder to keep the weight stable, so don’t believe the old myth that you’ll injure your elbow by locking it out. Don’t skimp on this step at all.
Packing
“Ears are shoulder poison!”
Keep this in mind, and you’ll be good to go with your shoulder positioning. If you keep your shoulder pulled down – away from your ear – you’ll save yourself a big pain in the neck… literally. When people do pressing movements and don’t keep their shoulders pulled down away from their ears, they experience tightness and pain in the neck, and sometimes all the way down their arms. We don’t want you to be one of those unfortunate souls, so shove your shoulder down into your body as far away from your ear as possible.
Breath
Breathing is one of the most underrated activities in health and human performance. A bad breathing pattern can lead to a cascade effect of compensations and bad movement patterns. While performing the TGU, you want to make your breathing relaxed while still keeping the linked muscular tension that creates a strong, durable structure to support the kettlebell. During the transitions between steps, you may find yourself exhaling while exerting. That’s natural and proper. Avoid holding your breath at all costs, especially during the TGU. When you hold your breath, your body goes into panic mode and takes in less oxygen. The less oxygen you get, the more you panic, and your body goes into survival mode. When your body goes into survival mode, your shoulders come up around your ears. That position places undue strain on the neck muscles and makes your movements neck-centered instead of core-centered.
One-Armed Lockout
Once you’ve pressed the kettlebell and locked out, you’re going to prepare for the Press to Elbow step, which comes next. The right arm reaches down and is placed palm-down on the ground about 45 degrees away from your ribs. Your right foot should slide back and come to rest about one shoe or foot length from your buttocks. A little extra space will not hurt, but too little space can hinder the next few steps in the progression. Make sure that… 1. You maintain “true vertical” alignment from your right shoulder to your knuckles. 2. You keep BOTH of your shoulders packed down away from your ears. 3. You keep your right elbow locked out strongly. 4. Your breathing and movements stay core-focused.