Kettlebell Exercise: 2-Hand Get Up
May 27, 2014 Updated May 15, 2016
The Kettlebell 2-Hand Get Up exercise is the perfect precursor to the Double Kettlebell Turkish Get Up drill. The hardest part of the Double Kettlebell TGU for most people is the leg position which requires enhanced hip mobility to perform correctly. The 2-Hand Get Up allows you to practice the leg/footwork without the need to focus on a kettlebell overhead. In addition, it forces you to perform the exercise without the assistance of a hand on the ground, further training for the Double Kettlebell TGU.
Step 1: Lay down holding the kettlebell handles with two hands. Position it in the center of your chest, but don’t let it rest on your body; keep it about 1-2 inches away from your sternum.
Step 2: Engaging your core, sit up with your legs straight. From the sitting position, bend both legs at 45 degrees wrapping one behind you and the other in front of you. Seek to make a z shape in what’s called the Shinbox position.
Step 3: Keeping your core tight, raise your hips off the ground. Step forward with your back leg, then lunge into a standing position.
Step 4: Reverse the steps to get back to the ground.
Tips & Safety: Be sure to focus on control and break down each step of the exercise; don’t rush through movements in an effort to get up faster. To further prepare for the Double Kettlebell TGU, try looking up throughout the exercise as if the kettlebells are above you.
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