Men over 40 can use the two-step kettlebell getup for an effective exercise to develop healthy t-spine mobility and core strength. Add the two-step getup to your training twice a week, doing 2 sets of 10 reps on each side.

How to Do the Two-Step Getup

• Lie faceup with your left leg straight and your right knee bent, right foot flat on the ground. Your left arm should be on the ground. Hold a light dumbbell or kettlebell in your right hand, directly over your right shoulder.
• Pressing your left upper arm and elbow into the ground, push your right shoulder upward, continuing to keep your right arm straight. Watch the weight as you do this.
• Rise to a sitting position by straightening your left arm until your upper body is propped up only on your left hand. Lower with control back to the start. Do 10 reps per arm.

Best Coaching Cues for the Two-Step Getup

● Consciously engage the core before starting the first movement.

● Keep the foot of the extended leg on the ground throughout the movement. You’re using leverage instead of strength if the foot comes off the ground.

● The complete motion should be smooth. No “jerking” the shoulders or noggin off the ground.

Helpful Tip for the Two-Step Getup

Fellas, you have to remember the first movement is rotating the shoulders. This is not like a traditional abdominal crunch—you’re not raising your head first. Rotate the shoulders, continue pushing the extended arm vertical and allow the head to follow. Your T-spine should be rotated at least to a 45-degree angle (in relation to the ground) when you’re raised to the forearm.