REVIEW: Roll to Two Hand Press Go back and review the segment on the Roll to Two Hand Press before attempting the next set of movements. PHASE 1: Loading the Arrow into the Bow : Full Body Tension Your right arm should be crush gripping the "kettlebell" with a straight wrist and locked elbow, at a 90 degree angle from your body. Your left arm should be no more than 45 degrees from your body, palm down on the ground. Both shoulders should be packed; pull down towards the feet and "shoved in opposite hip pockets" Remember "Ears are shoulder poison." Your right knee should bent and plant your right foot away from your left thigh about 45 degrees to the right, knee towards the sky. Keep your right shin vertical at all times. Imagine that it's stuck in dry cement from the foot to the knee. Your left leg should be straight with the toes pointed towards the sky. Inhale sharply through your nose and into your abdomen and hips. Feel the "safety belt" form around your ab and lower back. Pack the shoulders, shorten the abs ("brace for a punch"), tense the glutes ("pinch a coin"), and drive both heels through the ground. Imagine that you are pulling a bow and arrow back loading tension in the bowstring before releasing the arrow. Maintain this tension throughout the entire get up PHASE 2: Release an Arrow: Moving Underneath the "Kettlebell" Feel tension in your entire body like the bowstring THIS IS NOT A SIT UP! Keep your eyes on the "kettlebell" until I say otherwise (safety ...
Tags: turkish get up, Pavel, RKC, kettlebells
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