Warming up is an integral part of training. If anything it is almost more important than the actual workout. Throughout my training I have found kettle bells to be the most efficient way to warm up. So, today I am going to go through a couple different ways I use kettlebells to warm up.
One of the greatest benefits to using kettlebells is portability. You don’t need a state of the art gym, but just a small space, a kettelbell and your bodyweight to get a great workout. Here are two workouts I always include in my warm ups.
The Kettlebell Clean and Press is a powerful exercise that combines upper and lower body strength and power. The clean and press is a complete workout, hitting nearly every muscle in the body. This is one of the best strength exercises available and yields phenomenal results.
Performing clean and presses with kettlebells are easier on the wrists than barbell variations of the exercise. The Kettlebell clean and press also provides a much greater core workout that will challenge both novice and elite alike.
Step 1: Pick up the kettlebell, letting it swing between your legs.
Step 2: Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower.
Step 3: Immediately use an uppercut motion having the bell end up between your forearm and biceps (this is called the Rack Position).
Step 4: From the Rack Position, press the kettlebell straight up to lockout and lower the kettlebell back into the Rack Position.
Step 5: Drop the weight smoothly into a swing without jerking your arm.
Tips & Safety: The kettlebell does not go upside down during the exercise, but is instead positioned around your hand with the uppercut motion.
The Kettlebell Goblet Squat is one of the best kettlebell exercises for core and leg strength. You not only get the benefit of stronger legs, but your shoulders will be given a fantastic workout as well. Simply holding the kettlebells in place is taxing on your shoulders, arms, and core.
It is imperative to maintain core tension throughout the exercise to ensure a safe movement. Since the weight wants to bring you forward it is easy to lean forward and put strain on your lower back. Stay as upright as possible, stay tight and reap the benefits of the Kettlebell Goblet Squat.
Step 1: Stand up straight holding the Kettlebell by the side handles
Step 2: Keeping your back straight and core tight, push your hips behind you while pretending to sit in a chair
Step 3: Try to get your hips past the parallel position while maintaining a straight back. Keeping your core tight and your weight on your heels, stand up
Tips & Safety: Imagine you are sitting on a very low chair behind you Instead of simply dropping down, pull yourself down with your hamstrings and gluteus