Kettlebell TGU Press

Load determination:

Select a bell that you can easily do several get-ups in a row with. These are long exercises, and should be challenging to muscular endurance – but make sure that you are minimizing the risk of losing control of the bell while it’s overhead!

Combination:

Perform after all climbing or on a separate day.

Instructions:

Complete a get up from the ground, pausing to press in the following positions. Scroll for video & photos.

  1. Floor press, before “punching” up
  2. From the elbow
  3. After extending the elbow
  4. With one leg extended, before the knee sweeps in
  5. After the knee sweeps in, with the free hand just fingertips on the ground
  6. In the half kneeling position (note that kettlebell is contralateral)
  7. Standing

You do not need to reverse the get up.

Complete instructions: 

Video:

Start normally, curled around the bell, and use the opposite hand to assist the bell into the overhead position. Do one press in each of the following positions:

  1. Floor – floor press, before “punching” up


  2. Elbow – from the elbow
  3. Seated – after extending the elbow
  4. Leg extended – with one leg extended, before the knee sweeps in

  5. Fingertips – after the knee sweeps in, free hand just fingertips on the ground
  6. Half-kneeling – in the half kneeling position.

    Note this is opposite of the normal half-kneeling press, as you are pressing with the opposite hand from the knee on the ground (contralateral) where usual half-kneel is same side (ipsilateral)

  7. Standing

Rack the bell if needed, then swing it down. Use the other hand if needed. You do not need to reverse the get-up. Just lay down and repeat with the other side!