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Module 6: Get-Up

Lead Instructors:  Lance Coffel ,  Fabio Zonin ,  Brett Jones
 Access:  All   Status:  Active   Lesson:  Part of Course
In this sixth lesson, we spend time covering the StrongFirst get-up. This is a complex movement that we have broken down into straightforward steps, and Lance works with you to turn your get-up into a smooth and easy motion.

Lesson Specs

Other Lessons in Course

Instructions

  1. Watch the Lesson
  2. Take notes on key aspects
  3. Bookmark key points in the Lesson
  4. Ask questions on the Forum
  5. Use Lesson resources to supplement your knowledge

Lesson Chapters

  1. Introduction to the Get-Up
  2. Demonstration: Get-Up
  3. Drills: Get-Up
  4. Reverse Lunge
  5. Putting It into Practice
  6. Conclusion to Get-Up

Lead Instructors

Lance Coffel
Senior SFG

Lance Coffel, Senior SFG, has been in the fitness industry professionally for over 40 years. During that time he's had the opportunity to experience numerous exercise methods. Getting his certification with Pavel in 2006 had a profound impact. He believes that if he was "stranded on a desert island" and had only 1 tool to get strong and conditioned, the kettlebell would be that tool! Lance continues to train with kettlebells on a daily basis and travels for StrongFirst teaching Courses and Certifications.

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Fabio Zonin
CEO of StrongFirst

Fabio Zonin is Master StrongFirst Instructor and the CEO of StrongFirst. He is also the Ground Force Method National Director for Italy, the BPro Physical Functional Training Director for Italy, and the Flexible Steel European Director of Operations. Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. He was the first Italian to accomplish the Beast Tamer Challenge. He has been a Master Teacher for FIF (Italian Federation of Fitness) for almost two decades (1994-2012) and the former vice president of AINBB (Italian Association of Natural Bodybuilding).

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Brett Jones
Director of Education

Brett Jones, MS, ATC, CSCS, is a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Brett is currently the Director of Education for StrongFirst and presenter and advisory board member for Functional Movement Systems.

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Other Lessons in This Course

Free!

Module 1: Intro, Safety, and Expectations

Welcome to the online version of the StrongFirst Kettlebell Course! In this introductory lesson, Lance and Brett lays out the expectations of the course and cover a number of safety considerations.

Module 2: Joint Mobility, Warm-Up, and Breathing

In this lesson, Lance introduces you to the mobility complex, an essential element of safe training. We cover a number of exercises that will help to prepare your body for exercise.

Module 3: Deadlift

In the third lesson of the StrongFirst Course we dive into learning a key kettlebell technique: the deadlift. We practice several drills that will allow you to perfect your deadlift.

Module 4: Two-Arm Swing

The two-arm swing builds upon the skills you learned in your deadlift. Throughout this lesson, Lance demonstrates a proper two-arm swing and instructs you on how to improve your own.

Module 5: One-Arm Swing

In this next lesson, we guide you through how to take on an asymmetrical load by introducing you the one-arm swing. Learning how to properly pack your shoulder is essential for this exercise.

Module 6: Get-Up

In this sixth lesson, we spend time covering the StrongFirst get-up. This is a complex movement that we have broken down into straightforward steps, and Lance works with you to turn your get-up into a smooth and easy motion.

Module 7: Goblet Squat

The goblet squat is an excellent way for you to learn how to achieve a perfect squat. In this lesson we demonstrate how to properly use a kettlebell to assist you in enhancing this technique.

Module 8: Military Press

In this lesson we explore the military press, a test of strength that will train every part of your body. We introduce you to the press and go through drills that will help you practice this effective technique.

Module 9: High Pull

The high pull is an exercise that challenges you to create vertical rather than horizonal force. Learn how to ‘tame the arc’ as Lance guides you through the steps and drills to master this technique.

Module 10: Program Design Talk

To conclude our course, Brett joins Pavel Tsatsouline, Founder and Chairman of StrongFirst, Inc., to talk to you about continuing your kettlebell training. Proper programming is critical when it comes to practicing and perfecting individual techniques.