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Kettlebell What kind of kettlebell warm up do yo do?

watchnerd said:
what is crawl marching?
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Basically its marching in place but the arm and leg movements are a bit exaggerated. I believe it's also done at a bit slower pace due to the exaggerated movements. Or, I'm an idiot and have been doing them wrong for months. Either way, they wake up my body after a few minutes and help me to tie both sides together.
 
ShawnM said:
Basically its marching in place but the arm and leg movements are a bit exaggerated. I believe it's also done at a bit slower pace due to the exaggerated movements. Or, I'm an idiot and have been doing them wrong for months. Either way, they wake up my body after a few minutes and help me to tie both sides together.
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Sounds like a standing dead bug sort of? That’s what I’m imagining at least.
 
Try and keep this under 5-10 minutes

A selection of below:
OS Reset
Prying goblet Squats
Pumps
Light swings
Light TGUs
Passive hangs

Depends on what's happening in the session and what requires some greasing
 
This is something I’m experimenting a bit with now as I’ve heard so many ‘must-do’ warm up movements, so I’m trialling a lot and will weed out whatever works best for me. I will always do at least one position of the P3 protocol (Original Strength), Hangs and Prying goblet squats.

Before overhead work, some of:
Shoulder dislocates
Kettlebell arm bar
Kettlebell/plate haloes
Scapula wall slides
Pull apart series

Before hinges, some of:
Cossack squats
Hip circles
Leg swings
Bulgarian Goat Bag swings
Hard style plank

Hoping I can work those lists down to one or two movements as I continue to play with them.

I also do a fair bit of mobility work after training or on off days in the form of yoga, 90/90 stretch, QL straddle, Brettzels, doorway stretches.
 
Gypsyplumber said:
I see some fitness influencers talk about their “warmups” and I’m like holy crap that’s my whole workout lol.
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I actually spend a lot more time on cooldown / stretching / mobility work than I do warmups.

Warmups are often 5-10 min for me.

But post workout stretching and mobility work is usually 20-30 min for me.
 
John K said:
Sounds like a standing dead bug sort of? That’s what I’m imagining at least.
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Yeah, that's a decent description. I know that on the days I do the 3 minutes of dead bugs first the cross crawl marching is not a ton of fun. Lol.
 
Crawling forward then backwards
5 Band dislocates
10 Band Pull-aparts
Prying squat or Cossack squat
X3
 
Depends on the kettlebell workout and what my goals are for the workout.

Some workouts, I just get started. Others, I take my time doing warm-up/pace sets and stretching before the money set(s).
 
Most of the time I do simple joint rotations a la Super Joints.

I have however been watching the warmup vids for Iron Cardio and trying to convince myself to try it - it just looks a bit long time wise.
 
S&S warm up, or none. S&S is good for getting some squat volume into programs that don't have a squat, and helps my hips feel good in a nice deep goblet squat.
 
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