Good joint mobility will keep you young and nourish your body. It is best to take a systematic approach to your joint mobility starting at the top and working your way down to your ankles.
Warming up the shoulders is very important before you start your kettle bell workouts. Poor shoulder mobility will force your upper and lower back to over compensate often resulting in overuse and injury.
It is common to see people leaning backwards in order to hold the kettle bell straight overhead. If you get a sore lower back when pressing overhead this is probably due to a lack in upper body mobility.
Spend a few minutes working through these shoulder warm up exercises paying particular attention to the areas that feel restricted. There are a number of spinal joints that make up the upper back.
Most people have poor upper back mobility due to extensive periods of sitting and general lack of movement. Here’s a list of the upper back warm up exercises detailed in the video above:
As this area is often restricted spend as much time as it takes to really loosen up the upper back. Limited mobility in the elbow can affect the movement in the shoulders and wrist due to compensations.
As you can imagine kettle bell training works the wrist joint hard. Limited movement in the wrist joint can be due to excessive flexion or extension based exercises.
Office workers may also experience wrist issues due to hours spent on a computer keyboard. Work through the wrist warm up exercises pushing the joint a little harder towards areas of restriction.
Similarly, if you are not able to move well through your hips then you force excessive movement through your knees. Bad knee joints is often a result of poor hip mobility.
The kettle bell swing is the perfect example of an exercise that uses the hip hinge movement pattern. Along with the upper back warm up this area is very important for general movement in daily life.
So if you feel your mobility is restricted in the hip area then work on this movement throughout the day too. If you struggle with knee joint issues then you will need to look at your hip and ankle mobility to see if any compensations are being made.
I find many people struggle with knee pain due to a lack of strength in the legs and hips so this too should be another focus. Deep body weight squats, mentioned later, will build up the legs and help protect against knee pain.
You can hold onto a chair, post or door frame if necessary to assist in the deep squat movement. As many of us now don’t walk on uneven ground it is important to work through the ankle joint pushing into any restricted areas.
Now that your joints are nice and mobile you can move onto more specific movement based warm up exercises. The second swing preparation exercise is the basic hip bridge which helps to activate the buttocks.
Remember to push from the heels and squeeze the Glutes nice and tight at the top. Do not overextend from the lower back, you should finish in a nice straight line as you can see below.
The yoga squat will work nicely into the upper back as well as the hips and legs. The lunge pattern requires good single leg strength as well as hip mobility.
A great warm up exercise to gradually open up the hips. You should now how performed a full body mobility routine, focusing on the areas that are most restricted.
The kettle bell slingshot a great kettlebellwarmup exercise for the shoulders, arms and grip It also focuses the mind as you start to pass a weight from one hand to the other around your back.
By taking the kettle bell around the head you warmup the whole of the upper back as well as the shoulders. Now get your hips moving and increase your buttock activation with the kettlebellgood morning exercise.
Keep your back nice and flat as if performing a kettle bell swing or dead lift movement. Don’t forget to breathe out on the way down and keep your abs nice and tight.
If you have heavy overhead pushing or pulling in your workout I would also recommend that you replicate that exercise but with a lighter kettle bell first. The kettlebellwarmup is a chance to improve your joint mobility as well as replicate the same movement patterns you will be using during your workout.
Next, you move on to more specific warm up exercises that focus on the movement patterns used within your workout. Finally, finish by introducing the kettle bell and performing some general kettlebellwarmup exercises.
Your whole warm up should take no longer than 10-15 minutes and is a good time to work on your weaknesses and assess how you are feeling that particular day. You can maximize the benefits of your kettle bell work with a proper warm up to ready your body for their unique stimulus.
Anyone who trains with kettle bells on a regular basis can attest that they often feel lighter when putting them away after a workout than when you carry them out at the beginning. Despite fatigue, your nervous system has grown accustomed and better-suited for the engagement required to move and control external weight.
While many of these exercises act as a great general warm up —offering circulation, mobility, and joint prep— they focus primarily on the engagement and proprioception required to move a kettle bell effectively and fluidly. You can begin this exercise with a lighter weight to preserve the intention of smoothly moving the bell through space while maintaining control and stability.
Imagine you are a rigid tether ball pole with the kettle bell moving evenly in a circle around your waist. Go both ways: Bodies are intelligent and will automatically choose the direction that feels more easy and natural.
The figure eight requires a similarly stable and static body with movement only from the arms and kettle bell. Repeat this continually on both sides, drawing a figure eight between your legs with the kettle bell path.
The halo offers a further opportunity to move and control the kettle bell weight while maintaining a strong and stable midline. The halo also offers a complete upper body warm up and thorough joint mobility and prep for the wrists, elbows, and shoulders.
Begin with the kettle bell in front of your face, holding it by the horns as you would for a goblet squat. Begin with something light and prioritize a smooth kettle bell path and fluid joint rotation.
Strive to begin with the kettle bell in front of your chin, move it just above your shoulders past your ears, and let it pass across the base of your neck. Stable midline: Stand tall and engage your core, legs, and butt to maintain your position and posture.
Avoid these common faults by clamping down on all your core muscles through you torso, butt, low back, and upper legs. Kettle bells do not pose a significantly heavy load to your system, but moving them effectively through space requires a completely unique skill set and awareness.
Use these exercises as a warm up to optimally prepare your system for more intense kettle bell work. Building a warm up based on principles of proprioception, engagement, and awareness will help you develop as a more capable swinger and an all-around more integrated mover.
Why: The kettle bell swing is an old-school movement that’s still used due to its efficacy and simplicity. It works your posterior chain (hamstrings, glutes, and erectors), power, and balance.
It’s a great movement to teach beginners what hip and knee extension is. Extend your hips and knees rapidly to launch the kettle bell overhead.
(If the Won requires “Russian KettlebellSwings,” stop the Kettle bell at eye level instead of going overhead.) Points of Performance: To get a good rep,” ensure the following:– At the top of the swing: The kettle bell fully inverts (bell over the handle) and is centered over the feet (or at eye level for a Russian swing) with the hips/knees fully extended and the arms straight.– At the bottom of the swing: The bell passes behind the heels.
Pro-Tip: To speed up your swing, when the kettle bell gets overhead, actively push the bell back down to the starting position. Why The Kettle bell Swing Is The Ultimate Exercise — EricLeija.com: Let's Get Primal Eric LeijaJanuary 11, 2018
In this article, we are going to look at some reasons why the Kettle bell swing is the ultimate exercise and why you should add it to your training program now! The swinging movement of the Kettle bell swing is a great warm up for the dead lift and it will work the muscles of the hamstrings and of the lower back in a dynamic way. It’s also a great way to get comfortable with the movement if you have never dead lifted before.
Kettle bells can be found in just about any gym; or you can leave them at the office to get some work in on your break! Just find an open space or you can take them outside and perform them as part of a boot camp.
Pat Flynn talks about performing 300 swings per day at home in this article for Breaking Muscle. When performed at a high intensity kettlebellswings can really increase your strength and power.
According to a study conducted by researchers at the Exercise Physiology Laboratory and Center for Sport Performance at California State University, kettlebellswings were almost as effective as weightlifting at increasing power and were equal in improving vertical jumps, back squats, and power cleans. Gaining strength is useful for weightlifters but also for anyone who wants to improve their performance and increase muscle mass.
Kettle bells can be an awesome cardio workout and is a much cheaper alternative to buying a treadmill or exercise bike for your home while providing the same benefits. This will burn a lot of calories and when combined with a diet will lead to weight loss.
The second way to use them would be similarly to Pat Flynn (see reason #2), aiming for a daily target of 300 (or whatever your initial target may be) would help you achieve an active lifestyle outside the gym. The calories you burn doing this will add up over the weeks and months and you will lose a lot of weight this way.
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Understand & learn why you should be incorporating kettle bell training into your workout routine. Gain detailed insight into what exactly is included in the Primal Kettle bell Course & what tools you will need to complete the course.
Also, learn the proper grips and ready positions that should be performed when using a kettle bell. I will give you examples on how to properly maintain your structure, brace your core, and prepare you for your kettle bell workout.
Upload videos of yourself performing the exercises from this section if you purchase the premium option. Kettle bell complexes are 2 or more exercises strung together to form a circuit or workout.
A kettle bell flow is 2 or more exercises, string together & performed one rep of each movement back to back in a fluid sequence (differs from complexes because complex exercises are broken up individually & performed for more than one rep at a time & not as fluid in transitions between exercises). We’ll train to adapt our bodies/muscle tissue to be able to move better, faster, & be stronger.
Learning proper decompression & cool down techniques will improve your training & overall well-being. One of Eric’s most frequently asked questions is what his favorite kettle bell exercises are for each specific muscle group.
You will have the opportunity to complete a short written assessment to test your knowledge and what you’ve from the Primal Kettle bell Course. For men, a good starting weight usually ranges between 16Kg-24Kg and can be higher depending on fitness level.
Upload over 25+ videos of yourself performing the fundamental functional movement patterns. Also, receive 1-ON-1 coaching & critiques from Eric on each of the 25+ videos you upload to your account.
But our current Western lifestyle of constantly sitting and very little physical activity has made our bodies immobile and prone to injury. But if you life an active lifestyle already, then warming up for 30 minutes before your workout isn’t necessary.
The hollow hang will decompress your spine and open up the spaces between your vertebrae to allow your nervous system to function optimally for strength training. Incorporating Neck Nods will loosen up your neck and shoulder area for overhead movements and exercises like Presses, Snatches & Jerks.
Having a strong and good functioning center is KEY to getting stronger with kettle bells. Hollow Hang x 30s Jump Rope x 30s Prying Goblet Squat w/Neck Nods x 30s Dead Bug x 30s
A full body workout may sound like a complicated thing, but it needn’t be. One could also say this is a minimalist workout, as distilled as it gets, that builds muscle and torches fat.
He introduced Smetana training techniques from the former Soviet Union to US Navy SEALs, Marines and other armed forces in the US. In an interview with Joe Roman, he mentioned his workout routine only consists of two exercises: kettlebellswings and dips.
This full body kettle bell workout uses only two exercises and one piece of home gym equipment. Use this 2-move wonder to Get fit and build muscle at home or in the gym, using only the best kettle bell you can find, and perseverance.
First, both of them are compound movements and use many muscles at the same time, unlike bicep curls, for example. They also work most muscles in your body: the kettle bell swing is essentially a barbell dead lift alternative that uses more explosive movement, while the body weight dip compliments the kettle bell swing perfectly as it works the triceps and the shoulders most.
So, instead of dips, we'll do push-ups as they work the triceps, the core and the pecs perfectly, maximizing the results in the shortest amount of time. The Vivobarefoot Prius Lite shoes puts you in control of the movement and stabilization of your body.
During workouts, you overexert your muscles and in order to help them repair quickly, you'll need protein. Protein should be supplied from a variety of sources including lean meat, fish, eggs, green vegetables, tofu, nuts and so on.
Neither kettlebellswings, nor push-ups are beginner exercises so you'll need to warm up at least a little before you start your workout. Shoulders definitely need warming up : resistance band lateral raises and squats are a great way to your heart pumped and joints mobilized.
Using a percussion massage gun, such as the Hype rice Hyper volt, can shorten down the cool down period significantly. © Provided by T3 (Image credit: Therapy) Therapy massagers have an ergonomic handle that lets you apply pressure to all areas of your body with ease.
The Elite is also Bluetooth enabled, has an OLED screen and customizable speed range too. Reach down and grab the kettle bell with both hands, keeping the back straight, bending the knees and holding your body balanced with your core, glutes and quads.
© Provided by T3 (Image credit: Future) Starting position is arms extended and shoulder-width apart whilst you are facing the floor. Don't let your hip drop and 'sag in the middle' or push your bum out as you bend your elbows.
Bringing them closer would work the triceps more, flaring them out is just bad form.