Harald Motz
Level 8 Valued Member
After yesterdays form check on @Ryan T get ups I was pondering and practicing with my new heavy bells ("heavy weight is instructive" states Gray Cook. There is nothing like a big ball of iron over your head to teach you about physics. You will instinctively know how you had better place your foot or hand just so - or else. S&S page 37) on the crucial part of the get up: the roll to elbow.
This stage frequently gets messy mostly when rushed through it: "If you are unable to do a non ballistic movement slowly you are hiding something" (S&S page 47).
In my opinion, this stage can be strong and controlled even with a very heavy weight with almost no upcoming of the straight leg. I think there is a sequence:
first, foot placement of the bent leg: near to the butt (to the weight) and away from the butt (outwards) (hope that makes sense: first moving the heel of the bent leg towards the butt, then outward away from it) gives the best leverage
second, placement of the free arm: 45 degrees works. For light(er) weight's. The leverage is not ideal, one can not roll to the side very good, the height the torso must travel is kind of high.
In general I have 90 degrees, which I find I can better roll to the side and can activate my pulling muscles better, as have a contact point more towards the inner part of the elbow bone as opposed to the tip of the elbow. Also the height my Torso must rise is much lower. When The weight gets really heavy, my arm is almost extended, but I can then pull with the arm very strongly.
Then I have a sequencing: I first push with my bent leg strongly (and guide the kettlebell just slightly to the straight leg direction) but not jerky to get my torso rolling to the side, I feel it helps to rotate the straight leg foot to the side, to get a bit on the outer side of the hip (that prevents also the log to pop up, as when it wants to, it has to pop rather to the side then).
Second, when the torso is rolling I drive my mentioned contact point into the floor as I intend, to pull my elbow towards the body.
My shoulder always stays packed, my kettlebell arm always stays locked my straight leg only has a hint of popping.
Harald Motz on Instagram: “71,7kg #krafttraum #getup #oldtimelift #artoflifting”
this was so far my heaviest get up with a 71,4kg dumbbell.
This stage frequently gets messy mostly when rushed through it: "If you are unable to do a non ballistic movement slowly you are hiding something" (S&S page 47).
In my opinion, this stage can be strong and controlled even with a very heavy weight with almost no upcoming of the straight leg. I think there is a sequence:
first, foot placement of the bent leg: near to the butt (to the weight) and away from the butt (outwards) (hope that makes sense: first moving the heel of the bent leg towards the butt, then outward away from it) gives the best leverage
second, placement of the free arm: 45 degrees works. For light(er) weight's. The leverage is not ideal, one can not roll to the side very good, the height the torso must travel is kind of high.
In general I have 90 degrees, which I find I can better roll to the side and can activate my pulling muscles better, as have a contact point more towards the inner part of the elbow bone as opposed to the tip of the elbow. Also the height my Torso must rise is much lower. When The weight gets really heavy, my arm is almost extended, but I can then pull with the arm very strongly.
Then I have a sequencing: I first push with my bent leg strongly (and guide the kettlebell just slightly to the straight leg direction) but not jerky to get my torso rolling to the side, I feel it helps to rotate the straight leg foot to the side, to get a bit on the outer side of the hip (that prevents also the log to pop up, as when it wants to, it has to pop rather to the side then).
Second, when the torso is rolling I drive my mentioned contact point into the floor as I intend, to pull my elbow towards the body.
My shoulder always stays packed, my kettlebell arm always stays locked my straight leg only has a hint of popping.
Harald Motz on Instagram: “71,7kg #krafttraum #getup #oldtimelift #artoflifting”
this was so far my heaviest get up with a 71,4kg dumbbell.
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