u/irontamer

It starts at the hip, not at the head.

Some thoughts on the high bridge in the get up versus a low leg sweep.

For me, it goes back to the question “why am I doing this?”

I’m curious to hear everyone’s thoughts

12 minutes of fun. Let me know what you think in the comments.

Getup to palm Left x5
Getup to palm Right x5
Swing x10/10
Gob Squat x10
Leg sweep to seated Left x5
Leg sweep to seated Right x5
Swing x10
Gob Squat x5
Full getup left x1
Full getup right x1
Swing x10
Gob Squat x5

It’s no secret that I love the getup. In my Rita an amazing practice for people 40+.

What do you think of it? Love it? Think it’s pointless? Do them every day? Never done one?

I wanna know what you think….

Dads- IYKYK…..Don’t try this at home. Or anywhere else. Don’t even watch the video.

Paraphrasing my friend Adam Glass-Adaptation has no off switch…the human body adapts to the demands (or lack of them) placed on it. The only question is: adapting to what?

I’m 56. Strength has no expiration date.

If you forced me to pick one exercise for people over 40, I'd pick the getup. I have noticed a trend lately of the getup coming under fire by what I choose to believe are well meaning but misinformed “influencers”. I’ve seen it referred to as a useless circus trick, seen folks say that there are other movements that do what the getup does better and go on and on about the “risk to benefit ratio.”

But here’s the thing…the getup things many people start losing after 40.

1. It teaches you how to get up and down from the ground

That sounds simple until you realize a lot of adults avoid the floor altogether. The ability to get down and get back up under control is a marker of mobility, strength, coordination, balance, and confidence. The getup trains all of them at once.

2. It combines mobility and strength

Most exercises are one or the other. A well done getup improves shoulder, T-spine hip and ankle mobility. At the same time it develops true core strength, shoulder stability, and leg strength. You don't have to choose between mobility day and strength, it’s all in one.

3. It improves body awareness

The majority of people know when something hurts, but few people are aware of where their body is in space. The getup teaches you to control every inch of movement.

All movement is an interplay between tension and relaxation. With a well-executed getup you learn how to create tension where and when you need it, relax that tension when you don’t need it and move with purpose.

4. It builds resilience

I never want to be th guy who can bench 315 but throw your back out carrying a bag of dog food. Life isn't a movement you do on a machine in the gym. It’s awkward positions like picking up kids (or grandkids) moving furniture, crawling under stuff and yes, getting off the floor. The getup prepares you for real-world movement.

5. It reveals weak links

Tight hip? You'll find it. Stiff thoracic spine? You'll find it. Unstable shoulder, poor balance or weak core? You'll find it. The getup is assessment and training rolled into one.

6. It trains the nervous system

You can't rush a getup, you gotta pay attention. You have to breathe and keep your body organized. That combination of strength, mobility, balance, and awareness is one of the reasons people often feel better after a few getups than after a hard workout.

Pretty huge return on investment.

My favorite kettlebell curl variation.
Obviously it hits the biceps and brachialis.
But pay attention to what the wrist is doing.

The offset load challenges radial deviation and forces the forearm musculature to work overtime.

It's a simple way to build stronger arms, stronger wrists, and a more resilient grip with the same exercise.

First time playing with this one.
The original Program Minimum in the RKC was bent press and snatch. This combo plus a jerk is pretty sweet. I was gonna go for 5 jerks too but, I got tired & bailed rather than so sloppy reps in the jerk.

68kg

One HUGE issue that people have learning to clean is that they haven’t internalized the rack position. This fixes that.

80kg feeling lighter all the time….

If you’re asking for (or worse, NEEDING and not asking for) a form check on your swing, clean, press, etc, you shouldn’t be doing complexes, ABF or flow workouts yet.

Movement quality is a prerequisite to volume or intensity.

Own the basics before you string them together.

From the vault, 2018. 48kg + 20lb

15 sets of 10, quick and effective.

Playing with different approaches.