What you want to do is tuck one leg inside the other, almost sitting Indian style. This way, when you finish, your legs and knees will be together, with you bending real close to the ground. This will help you get up without using your hands.
A simple way to recognize this is by looking at the safety (most of the time). One high safety means man coverage. Two high safetys mean cover two (zone defense)....
First and foremost, tuck your chin on your chest to protect the head and the neck muscles. Number two, relax your body as much as possible so you don't carry...
