StrongFirst | StrongFirst Tip: Bottoms Up Kettlebell Get-up for Weightlifting @BeStrongFirst | Uploaded March 2022 | Updated October 2024, 12 hours ago.
"I recently had the honor of competing in the 2021 Pan American Masters Weightlifting Championships in the 59kg body weight/50-54 age group and came away with a gold medal for the USA totaling 130kg and set national records in the snatch, clean & jerk and total. All in all, one of my proudest achievements.
As an international masters athlete in this sport, training hard, being disciplined about the process, and improving overall durability to stay injury-free is the key.
I have been fortunate to have practiced with kettlebells almost as long as I have been involved in weightlifting and attribute much of that durability to working with kettlebells.
One of my staple exercises is the kettlebell get-up - specifically the bottoms up version. On a high level, I use the bottoms up get-up to help with overall shoulder stability, connectivity, and strength that results in a rock-solid overhead position in snatch and jerk. I’d go so far as to say a more effective tool, for this purpose, doesn’t exist.
Each time I begin training I start with bottoms up get-up. Bottoms up because it allows me to leave my wrist in extension, like a barbell, and the weight centered.
I choose to move slowly and with purpose pausing in each position making sure that I own and have control in each spot.
Each day I start with 3 sets of 1 per side at 12, 14 and 16kg. Bottoms up is unforgiving and forces everything to be on. The opportunity to train my muscles and my mind at the same time in such a way prior to barbell lifting is invaluable.
–Mira Kwon Gracia, StrongFirst Certified Team Leader, StrongFirst Elite, Sinister
Note: You should be proficient in the bottom up clean and be working in a safe, clear setting where you can safely get out of the get-up. Only perform the steps you can control with complete confidence.
#strongfirst #kettlebell #kettlebells #getup #turkishgetup #bottomsupkettlebell #weightlifting #bestrongfirst
"I recently had the honor of competing in the 2021 Pan American Masters Weightlifting Championships in the 59kg body weight/50-54 age group and came away with a gold medal for the USA totaling 130kg and set national records in the snatch, clean & jerk and total. All in all, one of my proudest achievements.
As an international masters athlete in this sport, training hard, being disciplined about the process, and improving overall durability to stay injury-free is the key.
I have been fortunate to have practiced with kettlebells almost as long as I have been involved in weightlifting and attribute much of that durability to working with kettlebells.
One of my staple exercises is the kettlebell get-up - specifically the bottoms up version. On a high level, I use the bottoms up get-up to help with overall shoulder stability, connectivity, and strength that results in a rock-solid overhead position in snatch and jerk. I’d go so far as to say a more effective tool, for this purpose, doesn’t exist.
Each time I begin training I start with bottoms up get-up. Bottoms up because it allows me to leave my wrist in extension, like a barbell, and the weight centered.
I choose to move slowly and with purpose pausing in each position making sure that I own and have control in each spot.
Each day I start with 3 sets of 1 per side at 12, 14 and 16kg. Bottoms up is unforgiving and forces everything to be on. The opportunity to train my muscles and my mind at the same time in such a way prior to barbell lifting is invaluable.
–Mira Kwon Gracia, StrongFirst Certified Team Leader, StrongFirst Elite, Sinister
Note: You should be proficient in the bottom up clean and be working in a safe, clear setting where you can safely get out of the get-up. Only perform the steps you can control with complete confidence.
#strongfirst #kettlebell #kettlebells #getup #turkishgetup #bottomsupkettlebell #weightlifting #bestrongfirst
