Slow Getups

Today's first mini-practice focused on slow paced getups with the 16kg. I did five continuous reps per arm at an approximate pace of 1 rep per minute. This means that I am holding a 35lb iron ball overhead for approximately 5 minutes at a time. If you've never done it before this can be quite a challenge for grip and shoulder endurance.

The emphasis on doing the getup slowly was intended to provide greater awareness of my technique. As a result of this kind of slow, mindful practice I am becoming more confident bearing full weight on my foot which is recovering from a sparring injury and I'm learning a few things about my technique that I was not aware of in the past.

Lessons learned today

• I tend to shuffle my right foot around when performing a Getup holding the weight in my right hand.
• My right knee tends to collapse to significantly great degree than my left knee.
• I need to use greater thoracic mobility and shoulder packing in the supine position when initiating each rep.
• I need to work on connecting my upper and lower body during the initial roll to get into the press position.

Here's another sort of slow Turkish Getup. It's a beautiful example of fluid strength I found on Youtube performed by a fellow RKC,  Kelly Cassidy.