The kettlebell swing is the “lead singer” of Simple and Sinister, usually in the spotlight. Powerful, flashy, and dynamic, the swing gets the attention. But the get-up is the bass player or drummer providing the rhythm and foundation to the music, making the lead singer and the band look polished.

For some, the biggest challenge in S&S is the swings; for others, it is the get-up. So, let’s spend a moment on the get-up, give it the spotlight, and dig into some key aspects of the low sweep in the get-up.

A student once described the get-up as “frames of a comic strip,” meaning each step was its own frame. Too often, the frames get blurred together, resulting in an unsteady execution. Keep each step in the get-up as its own frame. If a StrongFirst Certified Instructor walked into the room during your get-up, they wouldn’t know if you were on the way up or down until you made the next move. This is especially critical in the low sweep and with heavier kettlebells. While you might rescue a light bell that drifts slightly out of position, a heavier bell (and gravity) might win the battle.

Pay attention to your sweep. The low sweep should end up with the foot of the up leg, the knee of the leg that was swept back, and the hand on the ground equidistant from each other. This alignment means a subtle hinge to keep the kettlebell over your center of mass, resulting in a solid transition to half-kneeling. When you over-sweep the leg so the knee is closer to the front foot, it places you in an overextended position where you either cannot handle the transition or the transition is so jerky it lacks control. Nail this step for a better get-up.