American Get-Up with Kettlebell

American Get-Ups with Kettlebell

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:

  1. 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.