Скачать или смотреть Technique of the Week: Ep10 - How To Improve The Lockout In The Getup

In today's technique of the week, I'm going to show you how to improve your lockout in the getup.

One common mistake I see when people are doing [heavy] getups is, not having a sold set up in the roll to press.

I often see the kettlebell too far up on the shoulder and chest; this is not an optimal position to press from. With the forearm out of position the likely compensation will be, the shoulder "disconnecting" and shrugging up to execute the press.

Clearly this compensation can lead to an injury over time.

Here's what were covering:

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The set up
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➣ You will set up like you normally do for the getup. Only this time, you will hug the bell into your belly, close to your groin.

Centering the kettlebell closer to your hip (your center of mass) will make you stronger by giving you better leverage over the bell.

➣ Next you will roll to your back by "wedging" your hips under the weight. Once on your back, the kettlebell will be in the optimal position and your forearm will be vertical (the best structural position to press from).

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The Lockout
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➣ Lastly will be the lock out.

Using your down leg, drive through your heel and extend from the hip like you're trying to lock out a deadlift or swing. This little "hip bump" will get the bell moving; making it easier to lock out.

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Your practice
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Once can perform this drill with a "heavy" kettlebell early in your session while your fresh.

Keep your volume low, 2-3 times per side. Or you can practice this on your off days/recovery days.

Give it a try and let us know how it goes.

#KettlebellTechniqueBasics #KettlebellTechnique

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