In order to improve your core strength you have got to work on and engage in movements that involve the rotation of your trunk. This will increase your hip mobility and core strength tremendously. As a strength and conditioning professional I can tell you that if there was one single lift I had to include in my lifting routine to improve these qualities it would be the kettlebell get up!
The Kettlebell Get Up: A Single Exercise To Increase Trunk Rotation!
The single kettlebell get up or Turkish get up is one dynamic and impressive lift to perform. This lift is very impressive to see, but it is also very practical in terms of teaching you true body control, balance, and coordination. To execute this particular trunk rotational exercise you will need the availability of a single kettlebell of moderate intensity. You obviously may want to go with a lighter weight if you aren’t sure about your technique.
To begin, lie on the ground with the kettlebell raised up above your head and with your arm at a perpendicular angle to the ground. For the sake of this article lets assume you are doing this with your right arm. So your arm is raised and your right leg is bent with your foot positioned slightly wider than the angle of your hip. Make sure your left leg is straight. Your left arm should be flat on the ground extended away from your body. From here you are going to contract your abs and roll onto your left elbow. Look up at the bell throughout this entire process.
Next, shift your weight onto your left hand and lock your shoulder into place. Your left leg should still be straight, but you can use your right leg to assist in getting you into position and shifting your body weight. Once you have shifted your weight onto your hand then push off of your right leg to lift your hips off of the ground. From here you are going to bring your left leg into position to help you to stand up. Now how you get up is your business, but just make sure you feel balanced and comfortable in doing so. After you stand up then reverse the entire process to lower yourself back to the start lying position on the ground. Never allow the bell to come down until you are completely finished with the lift. This is one serious activity to help you increase your trunk rotation and core strength.
If you haven’t already started to include the single arm get up into your arsenal of trunk strengthening and rotational exercises then you are truly missing out. Take the time to learn more by accessing the rest of my articles on the issue for free. Remember that most anyone can train hard, but only the best train smart!
