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Lewis Howes Favorite Kettlebell Exercises For Warming Up

Lewis Howes Favorite Kettlebell Exercises For Your Warm Up

Written by
April 7, 2015
Updated April 11, 2018
Category: Fitness

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.

Kettlebell Clean & Press

Gorilla Primal BellThe 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.

Exercise Steps

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.

Kettlebell Goblet Squat

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.

Exercise Steps

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

Hi there. My name is Lewis and I want to get real with you for a minute. I’ve always dreamed big, strived for greatness and deeply cared about people. My dream growing up was to be a professional athlete and be an Olympian. After getting injured while playing professional football, I immediately thought about how to achieve the next dream. Broken, broke, and clueless on how to make money or get a career, my obsession for learning about business, marketing, and adding value to influential people (when I had no value to give) began. Since then it’s been a powerful journey for me – building up a multi-million dollar online media company, speaking all over the world, helping multiple authors reach the New York Times bestsellers list, advising for billion dollar brands, receiving media praise from places like Details Magazine being one of “5 Internet Gurus Who Can Make You Rich” and much more. I’m a firm believer that how you feel every moment is more important than what you do or what you have. I got a taste of being a pro athlete for a short amount of time. Knowing what is possible in life when I commit to my vision and pursue it with 100% passion… anything is possible. Living my ideal lifestyle is important to me instead of working to survive life. It’s hard to think that without having any business experience I went from sleeping on my sister’s couch to running a seven figure business in a couple years. Hustle comes to mind when people ask me how I did it. Lot’s of hustle, passion, focus, and consistent vision.
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