Written by Taking a slight break between diet-debriefing (and give my brain a rest) let’s talk the Turkish delight…
not this delight...
but THIS delight!
This has become one of my favorite exercises! I love them! Wanna know why? (of course you do, that’s why you read this blog.)
1. Builds shoulder girdle strength and stability. Ladies, (and gents) do you want strong shoulders? Hold a heavy weight over your head for a couple minutes as you move around. It really challenges the rotator cuff muscles as well as the larger shoulder stabilizers (remember them?)
2. Builds trunk strength and stability (yes, “trunk” not “core”). This includes the abs, obliques, erector spinae and the glutes (yes! Didn’t think I would leave them out did you?). As someone with a spinal injury this has been critical in pain-management. All those muscles have to be strong and work in sync to stabilize the spine and a stable spine is a happy spine.
3. Most excellent party trick. (balancing a full glass??)
Soooo let’s learn the get up!
The Ascent:
ignore the fact it's her R arm... I couldn't find a L arm picture
1. Laying on your back, L hand in the air, R arm should be about 45 degrees to your torso (thumb in line with hip), L knee bent. Lock your eyes on your kettlebell (KB) or dumbbell.
note the age...:o) No excuses...
2. Push up to your right elbow, L arm stays straight. Keep your R leg down! (no flailing)
3. Push up to your R hand… L hand is hanging out at the end of your straight arm, the KB should be directly over your eyes.
4. CRACK (I should hear it crack) your walnut between your booty cheeks and shove your hips up (they’ll be at a slight diagonal) L hand still directly over your eyes.
5. Keeping your L food down, sweep your R leg underneath you to the rear (tricksy…) (below)
6. Now, you, ideally, shouldn’t push off with your R hand. Your torso should be upright as you are in a half-kneeling position (above).This should be a controlled, smooth movement. Do NOT increase weight until this is so.
7.Stand up by applying force into your L foot (you can look straight ahead). Use that L glute to pull your hips through as you stand.
The Descent (essentially go back the way you came):
8. Lunge back with your R foot and CONTROL your descent.
9. Smoothly place R hand on the ground and support yourself as you sweep your R leg back to it’s original position.
10. Butt down and lower yourself back to the starting position.
11. Place KB on floor and do a victory dance.
Fabulous gold suit optional
The following video has the 1/2 get up followed by the full get up.
Few Pointers:
Practice a 1/2 get up first (steps 1-4) and get comfy with those moves before adding the leg sweep and stand.
Practice with a shoe balanced on the palm of your hand (no holding onto it) before moving on with weights. Yes, you look silly but it helps.
Couple sets of 1-5 thrown into your work out routine will do wonders for you shoulder health!
Strong Girls Win!
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