Lie on your back with a kettlebell or dumbbell locked out above one shoulder. Keeping the weight locked out and your eyes on it, work through the sequence — roll to the elbow, to the hand, sweep the leg, lunge — until you are standing tall with the weight overhead.

The arm stays locked out and the weight under control for the entire movement — a bent elbow or dropped weight is a failed attempt. Finish standing fully upright, feet together or in a stable stance. Either arm allowed. Score is your heaviest completed get-up.

Weight lifted (kg)