The ultimate tactical mobility drill that challenges shoulder stability, core strength, and total-body coordination.
Execution Standards:
- The Roll: From a fetal position, roll onto your back and press the kettlebell up with one arm.
- To Elbow & Hand: Prop yourself up onto your opposite elbow, then your hand, keeping the arm holding the bell vertical.
- The Sweep: Lift your hips and sweep your opposite leg through into a kneeling position.
- The Stand: Perform a lunge to stand up fully, never taking your eyes off the kettlebell.
200+ FCS Combat Application: Directly simulates the mechanics of standing up safely from the ground while maintaining a defensive structure or weight-bearing load.
200+ FCS · In-Person Coaching · Melaka
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