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STRONGFIRST SPEAKS | OCTOBER 13, 2020 |
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Own the Get-Up at the Elbow
By Alexei Bordas, StrongFirst Elite
The elbow position is one of our favorite get-up stages to train because of its many benefits: both mobility and stability, tension practice that carries over to presses and other “grinds,” plus confidence to lift heavier kettlebells.
To get the most out of this get-up stage, the weight must be perfectly stacked. When your alignment is right, it should feel like the kettlebell is supported by the elbow that is on the ground.
If we take a snapshot of you with your head lying towards the camera, we want to be able to draw a straight line from the bottom elbow to the kettlebell.
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Melissa Templeman, StrongFirst Elite
and BJJ World Championship Silver Medalist
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To achieve this perfect stacking, start by assuming a strongest possible “stance,” with your feet relatively wide and your planted foot working hard to drive the ground away, both on ascent and descent. As a result, one side of your pelvis will rise off the ground once you reach the elbow position. If you are doing a right-handed Turkish get-up, the right “cheek” is off the floor because the right foot is pushing the body to roll to the left. This will make your hips, chest, and even your opposite knee (the left in this example) face the wall—not the ceiling—when you get to your elbow.
Remember: we want a straight line from the bottom elbow to the kettlebell. If your chest is still facing up, the line will be crooked. To straighten it out, turn your chest to face the wall, assisted by tuning your hips while keeping your midsection tight.
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GET THE BEST COACHING
AT A STRONGFIRST ACCREDITED GYM
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StrongFirst Elite instructors Luis Del Toro and Alexei Bordas at
Oakland's Most Powerful StrongFirst accredited gym |
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The Goldilocks Kettlebell Protocol by Kate Hardy
SFG I instructor shows how to make one kettlebell “lighter” or “heavier” on demand.
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If you lack strength and tightness on the bottom of the pistol, do this…
Click on the image to view the video on Instagram.
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BACK TO SCHOOL OF STRENGTH
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Brooke Bourgeois/The New Yorker Collection/The Cartoon Bank
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There are many things that you can learn on Zoom—but becoming an expert at bonfires or coaching strength are not on that list.
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SFG I kettlebell cert in Philadelphia last weekend
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StrongFirst instructor certifications, the gold standard of the industry, always live:
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