Eyes leave the bell
Losing visual contact with the bell is the first sign the shoulder is losing stability.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Mobility · Full Body
Turkish Get-Up (TGU)
Coaching cues
- Lie supine; press one KB to full lockout; eye stays on the bell throughout
- Rise in sequence — roll to elbow, push to hand, sweep the leg, kneel, stand
- Reverse every step back down to the floor with control
- Keep the wrist stacked; the bell should never wobble off vertical
Common faults 3
Wrist collapses — knuckles tilt inward
The wrist must stay stacked under the bell at all times; any tilt means shoulder instability.
Overactive muscles
Upper trapeziusPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Rushing the sequence — skipping steps
The TGU has 7 distinct positions; skipping any one compromises the whole movement.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗