Try some of these powerfully productive moves using a kettlebell and your beautiful body to successfully prepare you for your next training session.
These exercises are far from mindless static stretches as they are challenging, improve your range of motion and ramp up your metabolism to start burning serious calories even before you start that super intense workout you like to boast to your peeps about.
I always treat my warmup as an actual challenging part of my workout in order to properly prepare my body for the more intense training to follow.
It just makes sense and it’s an efficient use of my precious training time.
I only touch briefly on a few powerful moves in this demo, but it should give you some ideas to add to your warmup routine to really put your body through some quality work that will pay immediate fitness dividends.
Here’s a quick look at this kettlebell warmup:
The Moves And Dynamic Flow
Goblet Squat Hip Prying
Pop that kettlebell up into a standing goblet squat hold using the power of your hips to generate the necessary force. Holding the kettlebell by the “horns” (side handle grip) slowly pull yourself down between your legs.
Keeping a straight back, use your elbows to pry your legs apart alternating between your left and right sides.
I guarantee you have never felt a hip stretch like this before and they feel wonderful!
Stir The Pot
Remain in the bottom position goblet squat and do circular rotations keeping your feet planted and straight back.
Do equal rotations on each side.
Talk about a real core activator and ankle loosener!
Core Crusher Curls
If you do these right you should really feel your core being taxed as opposed to emphasizing your biceps – hence my name for this move.
Try these – you won’t be disappointed or wondering where your core stabilizer muscles are!
Walkout To A Plank Hold
Leave your kettlebell on the ground and hand walk out over top of it into a strict plank hold.
Corkscrew those palms and finger tips into the ground to stabilize those shoulders, head down and heels back to keep that butt tight!
Walk Back To A Table Top
Hand walk back over your kettlebell to a table top hold.
Keep those hips up, feet planted and hands under your shoulders.
Performance Tips
It’s very important to breathe throughout these dynamic movements – never hold your breath! I can’t emphasize this enough to trainees.
Experiment with the repetitions and hold times based on your fitness level, but don’t go crazy extreme with the volume and time spent performing – this is a warmup after all.
Five to ten minutes tops is all you need to spend on a warmup if you perform quality movements.
I will do a few more slow, controlled reps and longer holds on the plank and tabletop exercises as I just wanted to pattern the moves for you and not bore you to tears watching me do rep after rep and ponderous hold times.
Kick off the shoes and train barefoot if the conditions are favorable or use minimum footwear such as Converse Chuck Taylors like me for maximum body/brain/ground awareness and fitness benefit.
Related: How Good Are Kettlebells?
Related: Top Reasons To Train Barefoot
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
I’m Mark Mellohusky (Mellow- Husky) an often barefoot eternal student of health and physical culture who will not go quietly into the sunset since I have learned how to age gracefully by adopting sane eating strategies, staying strong and lean, moving well and pain-free and conquering nasty fat. All without spending hours haunting gyms doing hours of sappy low value media endorsed exercises to no avail.
I choose to perform these types of exercises as they allow me to live a high quality healthy life without boring the hell out of me or wasting my precious time.
There’s a sparkle in my eyes and iron in my thighs!
Seven Stars fitness