Note: Despite the name, there is no “nekidness” in the video below. It’s totally SFW. God, why does everything have to revolve around sex with you anyways? Grow up!
What Is It: Naked Get-Up. So named because I’m doing this exercise without the use of a kettlebell. Obviously, this exercise can be progressed to
Who Did I Steal It From: Unless you’ve been living under a rock for the past few years, you’d have noticed that kettlebells are kind of a big deal lately. Admittedly, I was a bit skeptical about them to start, and just saw them as the next “flavor of the week” in the fitness industry.
Within the past year, however, I’ve definitely grown to view them as a valuable “tool” I can use with my clients and athletes.
To that end, many highly reputable people in the industry are huge advocates of kettlebells- Mike Mahler, Brent Jones, and of course, Dan John—–who is the one person who really convinced me that they’re worth the time and effort to learn.
What Does It Do: I don’t care how much you deadlift or squat, this exercise is about as humbling as it gets. Don’t believe me? Try it tough guy! As such, the naked get-up is a fantastic movement that encompasses a multitude of benefits, including but not limited to scapular stability, hip mobility, and core stability.
Key Coaching Cues: Like Dan John, I like to break down this exercise into three basic parts:
1. Punch and crunch.
2. T-position.
3. Hips High.
It may take a few days (or even weeks) to get the hang of it, but as with anything, practice makes perfect. Obviously, this can be progressed to the point where you could include a kettlebell, but don’t try to be a hero here. I’ve been using this as part of a general warm-up lately, but you could certainly include it anywhere in a training session.
To start, I’d focus on “x” number of reps per side before adding in the kettlebell. As it stands, I have most of my clients performing five repetitions per side for 2-3 sets. Get er’ done!
