Performing American Get-ups with a kettlebell is a compound exercise that engages multiple muscle groups and challenges stability and coordination. Here’s a step-by-step guide to help you execute the American Get-up correctly:
Video Instructions on How to Do An American Get-Up with Kettlebell
Equipment Needed:
- Kettlebell
Step-by-Step Instructions:
1. Starting Position:
- Lie on your back on the floor with your legs straight and the kettlebell beside your right shoulder.
- Extend your right arm straight up toward the ceiling, holding the kettlebell with a firm grip.
2. Rolling to Elbow:
- Roll onto your right side and prop yourself up on your right elbow.
- Keep the kettlebell extended upward, maintaining a straight line from the kettlebell through your forearm.
3. Raise to Hand:
- Push off your right elbow, lifting your torso off the ground and supporting yourself on your right hand.
- Keep your eyes on the kettlebell throughout the movement.
4. Lift Hips:
- Lift your hips off the ground by extending your right hip and knee.
- Slide your left leg under your body, positioning it so that your knee is bent at a 90-degree angle.
5. Sweep Left Leg:
- Sweep your left leg back, creating a stable base with your right knee still bent.
- Your weight should be supported on your right hand and left foot at this point.
6. Lift Hips and Sweep to Kneeling Position:
- Lift your hips further and sweep your left leg through, bringing it underneath your body.
- You should now be in a kneeling position with your right knee bent and left knee on the ground.
7. Stand Up:
- Push off your right foot, lifting yourself into a standing position.
- Keep the kettlebell extended overhead with your arm fully locked.
8. Reverse the Movements:
- Reverse the movements to return to the starting position.
- Step back with your left foot into a lunge, then lower your hips to the ground.
- Place your left hand on the ground, sweep your left leg through, and return to the lying position.
9. Repeat on the Other Side:
- Switch the kettlebell to your left hand and repeat the entire sequence on the left side.
Key Points:
- Keep your eyes on the kettlebell at all times.
- Maintain a strong and stable core throughout the movement.
- Move slowly and with control to ensure proper form.
- Practice with a light kettlebell initially and gradually increase the weight as you become more comfortable with the movement.
Remember, it’s essential to start with a weight that allows you to perform the exercise with proper form before progressing to heavier kettlebells. If you’re new to this exercise, consider seeking guidance from a fitness professional to ensure you’re performing it safely and effectively.
