Fit Miss TV

DISCLAIMER!!! I am not a certified kettlebell instructor, so if you have any concerns about your form or if you feel pain in your lower back STOP and seek out help. I highly, highly, highly recommend RKC - they have been through tons of training, are extremely professional and their certifications are HARD to earn. You can find one at DragonDoor.com.

What I am thinking as I do this:

1. Roll (to lying flat)
2. Leg Straight (leg opposite from bell)
3. Press (the bell)
4. Angle out (opposite arm KB straight and at an angle)
5. Roll (onto your side towards the straight arm)
6. Dig (at elbow, feel lats working, punch the bell up)
7. Reset hand (back and out a bit)
8. Press hips (using lats, shoulder and glutes)
9. Swoop (straight leg swoops, knee to hand)
10. Reset Legs (front and rear legs in lunge position, curl back toes up to grip the ground, look forward now)
11. Stand
12. Step forward and over (to give yourself room when you reverse)
13. Lunge back
14. See bell (look at the bell from now on)
15. Set hand (into position)
16. Swoop leg
17. Raise Hips
18. SQUEEZE!
19. Sit
20. Reset Hand (next to body)
21. Control down (to side)
22. Roll over (to back)
23. Set down (with help of other hand)
24. Fetal

It sounds like a lot, so if you just start doing them pieces at a time: beginning to elbow and repeating a few times, then going from elbow to hip press a few times, then hip press to lunge... you get the idea, but breaking it up really helps mentally and then when you piece it together you have a TGU.

My form is in no way perfect, and even watching this video now I see how I can set my bent arm differently to be able to improve lying back down without sliding my body. That is the beauty of kettlebells: you think you get good at something, but there are layers and always room for growth and improvement. Even RKC Masters will tell you that they are constantly learning new things, so don't feel defeated if you aren't able to figure this out the first 100 times you try it!

If you are having a hard time with TGUs, I have added a few links going to RKC Team Leader Jordan Vezina's youtube videos. He is an excellent instructor and he breaks down how to be able to do TGUs when are you aren't conditioned for them. This is part 1 and here is part 2.