Hey – you may have heard this since you started using
ye olde trusty Kettlebell –
A big Press is built off the foundation of the Get
Well, I hate to burst any bubbles, but plenty of BIG
Presses were built off, well, lots of Pressing with
nary a Get Up in sight.
For example, here’s a workout from my training log
circa 1999 at a bodyweight of approx 220lbs:
Press 5RM: 225lbs
Push Press 3RM: 335lbs
Power Jerk 2RM: 355lbs
And that was before I knew what a Get Up even was.
So, how could I lift those kinds of numbers without
doing this Get Up thingy?
I was young.
Worse yet, I thought I knew everything. (Ah, youth…)
But, here’s a confession:
I can’t lift those types of weight now.
Too many injuries.
How’d they happen?
I had too much “leakage.”
… which is defined as the seepage of energy from the
body due to the inability to link your body’s collective
pieces together into one strong unit.
Which is a fancy way of saying that I didn’t have full
body awareness or control.
And THAT’S the exact reason why we use the Get Up to
build a Big Press –
It teaches the opposite of “leakage” –
It teaches you how to create space when and where necessary
in order to move and to contain and direct energy to
the task at hand – like pushing big weights up over your
So, sure, you can build a Big Press without the Get Up
when you’re young, but why risk it now?
Now that you’re a little older and [hopefully] a little
wiser and have more mileage on you…
I’m certain that if I had been introduced to the Get Up
and “linkage” early in my lifting career I would’ve had
a bigger Press and way less injuries.
How can I be so sure?
Well, I can still Press my bodyweight with a barbell and
I barely Press at all anymore. (I actually took almost a
year off from Pressing.)
Part of that is due to the foundation I relaid with the
(And no, it’s not because I actually Pressed so much
in the past – my Press groove is different now and I
had actually lost the ability to Press my bodyweight for
The most productive training plan I used for the Get Up
is called “Gettin’ Down With The Get Up” and it took me
from a busted back and using a 12kg back up to a 32kg
in only 30 days.
I’m not saying you’ll see these exact results, but I’m
sure you’ll notice pretty significant changes when you
use it too – like a less leakage and a bigger Press.
You’ll find it inside this: