Kettlebells can form the basis for an entire workout regimen, but they can also be used to warm up before your regular workout.
The offset weight distribution of it requires more muscle groups to contract and stabilize than if you were using a dumbbell or a barbell.
The warm up routine we’ve created focuses on developing underutilized areas that are crucial to performing lifts safely, such as the core, shoulders, and glutes.
Prior to performing the kettlebell warm up, perform light cardio for your body.
Cycle for 10 minutes on a stationary bike, jump rope for 50-100 reps, or walk at a steep incline on a treadmill to get your heart rate elevated.
Warm Up Instructions
This routine requires one light to moderate weight kettlebell. We recommend women start with a 4-6 kg (9-13 lbs.) kettlebell and men start with an 8-10 kg (18-22 lbs.) of it.
Perform the exercises listed below as a circuit, and repeat 1-2 times. The beauty of this warm up routine is that it can easily be transformed into a full kettlebell workout.
Simply increase the number of times you perform the circuit to three or four rounds and increase the weight you’re using by 5-10 kg. Continue to use a light weight for the arm bar movement.
Kettlebell Good Morning
– Start by grasping either side of the kettlebell and bringing it to chest level with the weighted side up.
– Lift it up and over your head, elbows close to the side of the head and the kettlebell resting on your upper back.
– With a slight bend in the knees, hinge at the hips and sink the chest down to the floor. Go as low as possible while maintaining a neutral spine.
– Drive through the heels, contract the glutes, and straighten the legs to return to the starting position.
– Perform 10-12 reps to complete one set.
Kettlebell Side Lunge
– Start with feet about hip width apart and a kettlebell in front of your chest in the goblet position, hands gripping either side of the handle.
– Take a wide lateral step, then sink down into the leg that stepped laterally, keeping the other leg straight. – This motion should feel like a squat on one leg; ensure that the knee of the bent leg is tracking the toe. The chest should remain as upright as possible, and the back should be flat.
– Drive into the bent leg to step your feet back together.
– Perform 10-12 reps per leg to complete…
Continue reading the article and learn more about kettlebells on Tammy Broccas’ blog