Updated: Mar 9, 2022
There are so many benefits of the get-up because it is such a dynamic movement. Not only are we moving from the ground to standing, but to get there and back we have to move through multiple planes of motion by using several functional movement patterns (rolling, hinging, lunging). All with a bell overhead! It has many movements within the movement that call on our strength, stability and mobility.
But, wait...there's more! There are some other reasons you might want to include the get-up (or parts of it) in your programming!
Strengthen the core. Use the roll to elbow to strengthen the core. Now this is a step that many like to fly right through when doing the get-up, but when done correctly the roll to elbow is a great core movement. In my opinion, this is also one of the hardest steps of the get-up with a heavy weight (going to the elbow and back to the floor) because it requires a tremendous amount of core strength to get up smoothly and to not plop back down. If I am programming this for core work I will aim for myself (or client) to use a challenging weight, 5 per side.
Strengthen grip, hand and forearms. With the handle of the bell resting in the palm of the hand during the get-up and the mass of the bell weight resting on the forearm, you are going to get some great hand and forearm strength. Getting the handle of the bell in the heel of your hand and "arm wrestling" the bell are important to build hand and grip strength, and over time you will build tolerance to the weight on your forearm. If you are looking to build grip strength for other kettlebell movements like snatches or presses, the get-up is a great way to do that. Below are examples of incorrect way to hold the bell (broken wrist) and the correct way (arm wrestling). Every time I let my wrist break my arm and bell became very unsteady...definitely not something you want overhead!)
Strengthen your press. The get-up is a great way to work with a weight that you cannot press yet. Yes, with the right form and skill you can perform a get-up with a heavier weight than you can press. This is one of the reasons I keep get-ups in my programming. It's great for building strength (and confidence) with a heavier bell. I am able to do a get-up 9 pounds heavier than what I can press, and when I was really training get-ups a lot I was 18# over my press.
The get-up is a staple in my own personal programming and it has made my list of movements that I always want to be able to do with a certain weight. There are just so many benefits and so many ways it can be broken down to benefit anyone...no matter age or fitness level.