Here is how I do it:

1. I kneel with the tiller and main sheet in the aft hand, main sheet trimmed for good power, but with a stable attitude.

2. Hook up with the windward hand then hold on to the T handle.

3. I swing out rolling off my knees to my feet letting the tiller and main sheet slide through the aft hand.

4. Once out I transfer the main sheet to the windward hand. Then trim.

Be sure your main cleat is adjusted to where it can be cleated and uncleated from the wire.