Kettlebell S Get Up for BJJ/MMA

The Kettlebell S Get Up

I think anybody who trains with kettlebells knows what a Turkish get up is. It is an amazing full body exercise. I love it and have a very particular way of teaching it. But, at my gym, I teach large groups at once. Most of the time they are vary in fitness levels. Since the TGU contains so many movements, plus the fact that involves holding the bell in an overhead lock out position, it is not always ideal to teach in that type of environment. This is what inspired me to develop the S Get Up.  I wanted to do a get up, that was challenging enough for advanced people, yet easy enough for a novice to learn and enjoy.

Like the Turkish Get up, the S Get up is a compound movement. It contains several movements rolled into one.  Like a lot of my movements, its based off of a Brazilian Jiu Jitsu position. In the SGU your legs are in an S shape that is used in many BJJ techniques.  Ive eliminated the overhead position in this get up to make it safer and easier to learn. Plus, even though it is challenging, I feel that holding a bell in the overhead position has little practicality in BJJ or life in general.

When I teach any routine in my classes, I like to break down each movement and drill each one for 30 second intervals. That way, my students get the feel for it. The same goes for the SGU.  First, I break down each step using body weigh only. Then I put it together in a flow. After drilling the body weight version for several rounds, we apply the kettlebell to it. Start by drilling the lying S press for 30 seconds on each side. Next, drill the S squats for 30 seconds on each side. Same thing with rows and cleans. You can repeat these exercises as much as you like. Then, I put it all together into a 3 minute round. 2 minutes of alternating SGU, 20 seconds of rows and Burpees for the last 30 seconds.

Please remember that you must always warm up thoroughly before rigorous training. My workouts always consist of joint mobility, core warm ups and body weight warm ups before even touching a kettlebell. For an easy to follow kettlebell warm ups and workouts, check out my Kettle-Jitsu 8 week kettlebell and bodyweight workout program! Have fun with the SGU! Oss!

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