PREPARATION PT 3

KETTLEBELL EXERCISES

PREPARATION  PART 3 

Kettlebell Exercises Preparation Part 3, introduces more dynamic elements to the warm up

NOTE : Before embarking on Preparation 3, please refer to Preparation 1 and Preparation 2,

• GENERAL WARM UP  
• MUSCLE ACTIVATION 
• DYNAMIC STRETCHES  
• HIP & SHOULDER MOBILITY
• KETTLEBELL WARM UP

 

GENERAL / DYNAMIC WARM UP

A General Warm Up must  be performed, before attempting any kettlebell exercises and subsequent exercise routines.

This is important, not only to raise the body’s core temperature and further increase the production of Synovial Fluid. But also to pump blood carrying vital nutrients to the muscles within the body for fuel. Therefore enabling you to respond to the physical demands of kettlebell training far more  efficiently.

Kettlebell exercises are a multiplaner (multi directional) activity that continuously puts exceptional pressure on all parts of the body  in the form of Force Vector Movements.

These movements mimic certain natural or dynamic movement patterns  under stress, because of the kettlebells displaced centre of gravity.

Therefore it is only natural that the warm up should include specific functional movements that are relative to the erratic nature of kettlebell exercises.

Below is a sample Dynamic Warm Up that accomodates these areas  in preparation for a kettlebell workout.

 

DYNAMIC WARMUP

1. STEP OUT / STEP IN
2. SPOTTY DOG
3. LATERAL GATE STEP OVERS
4. LATERAL GATE STEP UNDERS
5. SQUATS
6. SQUAT JUMPS
7. ALTERNATE LUNGES
8. BEAR CRAWLS
9. SPIDER CRAWL
10. PRESS UPS

1 STEP OUT STEP IN

This is a great exercise to raise the bodies temperature, and gradually  increase the speed and reactive responses of the CNS.

• Stand facing forward, with your feet a little wider than shoulder  width apart. (Neutral Position)
• Step forward with left foot, slightly less than a strides length.
• On immediate contact with the floor, quickly rebound back to neutral position. As if you just put your foot in a boiling hot bath.
• Repeat with right foot from neutral position.
• Continue switching from one foot to the other in rapid sucession. Gradually increase the speed and tempo.
  

NOTE :

Let the body fall forward onto the stepping foot, as this increases the rebound effect

2 SPOTTY DOG

A total body warm up exercise, that helps activate the hip flexors and arm / leg co-ordination.  As well as conditioning the upper body.

• Stand in a exagerated straight leg lunge position, with left leg in front and right leg behind. With right arm at 90° fist in front of face, and left arm behind also at 90° but fist facing down.
• In one move on the spot, simultaneously drive each limb in the opposite direction, so the roles are reversed. eg: left leg behind, left leg in front and right leg in front, right arm behind.
• Keeping the arms constantly at 90°, and thrusting the elbows back.
• Continue this movement rapidly and constantly, with feet gliding across floor and keeping feet as wide as possible.

3) GATE STEP OVERS

Freeing up the hip joint is integral to performing any kettlebell workout, and kettlebell execises efficiently.

Gate Stepovers are a simple but effective pre curser in preparation for the Goblet Squat. One of the most important and effective kettlebell exercises to perform.

 

• Standing Square or face on, imagine that there is a 2 foot hurdle to the left side of you.
• Raise and move your left leg laterally and step over the imaginary hurdle
• Repeat for right leg

5 L+R  alternately  (10 reps)

4) LATERAL STEP UNDERS

Step Unders  put more emphasis on hip mobility and flexibility, as well as posture through core activation.  The adductors (inner thigh), Glutes, Vastus Laturalis (outer thigh) and hamstrings also become involved.

• Standing square on, imagine there is a bar to your left about  4 foot high
• Side step with your left leg under the bar, keeping your head up and neutral and back straight. Stand tall
• Repeat with right leg back

5 L+R  alternately  (10reps)

5) SQUATS

• From a standing position, feet slightly wider than shoulder width apart. Proceed to bend at the knees and immediately push your backside back into the squat position. Thighs need to be about 180° in a horizontal plane.
• Make sure your head is looking forward, chest is out, back neutral and core tight. With knees behind toes.
• Return to standing position with a slight bend in knees.
• Repeat the process in a fluent tempo.

6) SQUAT JUMPS

This is a great pre requisite warm up to execute before any kettlebell exercises, to fire up the glute muscles. Glutes play a huge role in utilising the hips in preparation for kettlebell training.

• From the squat position as above. Bring both arms up to shoulder level out stretched.
• In one movement simultaneously, drive both  the arms down, and jump vertically.
• On landing, make contact with the floor on the balls of your feet, and roll back onto your heels.
• At the same time push your backside back, and bring the arms back to shoulder height position. Keeping your chest out head up and core tight, throughout the exercise.
• Perform in a continuous and rhythmic motion.
• Push through toes on way up, and land as light as possible.

7) ALTERNATING LUNGES

• From a standing position, feet shoulder width apart and hands across chest.
• Step forward with the left leg into a lunge position. Making sure your head and back are in neutral positions, core is tight. And knees are not over toes.
• Immediately on contact with floor. rebound back to starting position, but with a slight lean forward. Back straight.
• Repeat with right leg.
• Continue alternating between left and right leg in a smooth rhythmic fashion.
• Be as light as you can on contact with the floor.

5 x L/R  Alternating Feet

 

8)  BEAR CRAWLS

Complete Upper Body Warm Up.

This movement is very simular to ‘The Forward Travelling Beast exercise in Animal Flow.

• Adopt a position on all fours.
• Back neutral, Core tight,
• Shoulders directly under your hands
• Knees about 1″ off floor  just in front of hips
• Head naturally alligned.
• Proceed to move your left hand forward  and at the same time your right knee (contralateral movement). Keep both within a distance of  18″ of each other.
• Repeat with right hand /knee
• Keep your hips square throughout.

10 movement F/W and B/W  x 1

9)  SPIDER CRAWL

• Adopt a low press up position, with arms bent.
• Simultaneously move both your left hand and your right knee forwards, so your right knee is touching your right elbow. Your left hand out in front of body.
• Repeat the process with opposite limbs keeping body as low as possible with hips square.
• Keep core tight.

10 crawls forward and backwards x 1

 

10) PRESS UPS

 NOTE:    

If your session is Strength based, the warm up should be shorter and lower intensity, to reduce fatique and conserve energy when attemping heavier kettlebell exercises.

 

MUSCLE ACTIVATION

Muscle Activation exercises help fire up underactive or dormant muscles that play an important role in stabilizing the Prime Movers (main functional muscles).

These exercises work in very much the same way that a car battery sends electrical impulses to the engine through each individual spark plug.

Muscle Activation often tends to be neglected when it comes to general warm-ups, and prior to performing kettlebell exercises. But these should be included without fail in any training programme.

1. SUPINE DOUBLE LEG BRIDGE
2. SUPINE SINGLE LEG BRIDGE
3. SUPINE ALTERNATE LEG RAISES
4. ADDUCTOR RAISES  (LATERAL / FLOOR)
5. PRONE ALTERNATE LEG RAISES
6. FIRE HYDRANT  (LATERAL LEG LIFT)
7. FIRE HYDRANT  (F/W & B/W) LEG CIRCLES

SUPINE DOUBLE LEG BRIDGE  (GLUTES / HIP FLEXOR)                                            

10 reps

SUPINE SINGLE LEG BRIDGE  (GLUTE / HIP FLEXOR)

Lie on your back with one knee bent and the other leg straight and elevated at about 45°. Actively tense your glute muscle and extend the hips upwards as far as you can by pushing through the heels.                                                                                                                  

10 reps L/R

SUPINE ALTERNATE STRAIGHT LEG RAISES

 

INSIDE LEG RAISES  (ADDUCTORS)

Lying on your left side, place the top leg (right) in a figure of 4 position over the bottom leg (left) with the sole of the (right) foot flat on the floor. Proceed to elevate the(left) bottom leg about  6” – 8” 

10 reps L/R

PRONE ALTERNATE ARM / LEG RAISES   (HIP FLEXORS / HAMSTRINGS / GLUTES

• Face down with arms and legs extended, alternate lifting opposing legs and arms simultaneously. 
• Keep hips square, and press firmly into floor
• Squeeze Glute muscles tightly and keep head in neutral position.                                                                                          

10 reps L/R

FIRE HYDRANT  LATERAL (HIP / GLUTE MEDIUS)

• Kneeling on all fours with your hands underneath the shoulders, and head naturally aligned.
• Lift either leg to the side, with the knees bent and your heel touching your butt, while maintaining body allignment with no twisting.                                                                                                            

5 – 10 reps L/R

FIRE HYDRANT / FORWARD /BACKWARDS CIRCLES  (HIP GIRDLE)