Imagine this: you’re on the floor reaching for something under the couch or stretching after a walk. The real challenge isn’t getting down—it’s getting back up. For many adults over 50, especially those with osteoporosis or balance concerns, this simple act can be daunting.
That’s where the Kettlebell Get-Up comes in.
At Adaptive Strength in Booragoon, we teach the Get-Up as more than just an exercise. It’s a functional life skill—a practical way to build confidence, coordination, and strength through a structured movement that mimics real-life situations. It’s part of our focus on strength training for over 50s, especially those looking to stay active, mobile, and independent.
What is the Get-Up?
The Get-Up (also known as the Turkish Get-Up) is a foundational movement in the RKC kettlebell system. It involves transitioning from lying flat on the ground to standing up—and then reversing the process—while maintaining full-body control, particularly through the core and shoulder.
It might sound simple, but it’s a game-changer for:
- Improving confidence after a fall or near-miss
- Training practical strength and movement
- Building body awareness
- Strengthening bones and joints in a functional way
For adults over 50, especially those diagnosed with osteopenia or osteoporosis, the Get-Up is an empowering way to train the ability to safely lower and lift oneself off the ground—a task that becomes harder and riskier as we age, especially without proper strength and mobility training.
Why the Get-Up Matters After 50
Falls are one of the biggest risks for older adults with osteoporosis. And the fear of falling can often lead to avoidance of movement altogether. But avoiding movement only accelerates frailty and loss of confidence.
The Get-Up tackles that head-on.
It’s not just a strength exercise—it’s a mobility, stability, and resilience drill. Practising it helps develop:
✅ Shoulder stability
✅ Thoracic spine mobility
✅ Core control and balance
✅ Hip mobility and leg strength
✅ Coordination between upper and lower body
In short: it’s a full-body strength training movement with real-world payoff—and it can be done by almost anyone when taught progressively and correctly.
Start Without Weight: Master the Movement First
If you’re new to the Get-Up, the number one rule is this:
Start without any weight.
In fact, at Adaptive Strength, we often begin by having clients practice with:
- A rolled towel, or
- A shoe
The goal is to perfect the movement pattern first—before ever introducing a kettlebell. This helps you focus on posture, positioning, and timing without the distraction of managing load.
We only introduce a light kettlebell once your body shows it’s ready—when you can maintain a locked elbow, packed shoulder, and stable wrist through the full range of motion.
Why This Exercise Is Perfect for Strong Bones
While the Get-Up might not look like your traditional bone-loading exercise, it’s incredibly effective for:
- Encouraging joint stability under tension
- Engaging multiple muscle groups, especially the spine stabilisers
- Training core bracing, a critical component of spinal protection
- Building mobility and strength together, rather than in isolation
For anyone concerned about strong bones and the impact of aging, this type of full-body movement is far more effective (and far safer) than machine-based isolation exercises or random group fitness classes.
Trained in Booragoon, Designed for Real Life
At Adaptive Strength in Booragoon, we take a progressive and personalised approach to strength training for adults over 50. Every movement we teach—including the Get-Up—is adapted to match your current ability and mobility level.
We know what it takes to build confidence from the ground up. You’ll be coached through each step by professionals who specialise in training clients with:
- Osteoporosis
- Joint replacements
- Low back pain
- Balance issues
- Mobility limitations
Whether you live in Booragoon, Melville, or surrounding areas, our program is here to help you train for life—not just for the gym.
Get Up Stronger, Safer, and More Confident
The Kettlebell Get-Up isn’t just an exercise—it’s a way to reclaim your confidence, rebuild your strength, and move through life with more freedom and less fear.
Start slow. Master each step. And stay consistent.
With expert guidance and a patient approach, you’ll find that what once seemed intimidating becomes empowering—and that strength after 50 is not only possible, it’s life-changing.
Ready to learn how to move better and get up with ease?
Book your assessment or free discovery call at Adaptive Strength in Booragoon and discover how simple, smart training can help you stay strong, mobile, and independent for years to come.
