2.15.18

Workout Of The Month: 6 Great Kettlebell Warm-Ups

Kettlebells are an essential workout tool today, and are super versatile. They’re easy to use for in-home or gym workouts and can be used to perform anything from normal barbell and dumbbell exercises to kettlebell specific movements.

The kettlebell can help you improve your strength, muscle mass, power, and explosiveness, all while working on your cardio as well. If you are looking for an all-around simple and safe workout, chances are the kettlebell is your best choice.

Below is a guide put together by our friends at Stack.com. It includes six kettlebell warm-ups — two for each range of difficulty. Feel free to start at whichever level feels most comfortable to you.

 

WKT of the Month 2.15

Beginner:

Start with 10-, 20-, and 30-pound kettlebells for females, and 20-, 30-, and 40-pound kettlebells for males. These circuits should be a general warm-up with a total body focus and they’re ideal before strength training, conditioning, speed training, or plyometrics.

Circuit 1 (perform each exercise for 30 seconds, repeat 2-3 times):

  1. Jump Rope
  2. Two-Handed Kettlebell Swings
  3. Lunges
  4. Inchworms
  5. Bear Crawls
  6. Push-ups
  7. Plank
  8. Reverse Crunches

Circuit 2 (perform each exercise for 30 seconds, repeat 2-3 times):

  1. Jump Rope
  2. Two-Handed Kettlebell Swings
  3. Goblet Squats
  4. Reverse Lunges
  5. One-Legged Hip Hinges (each leg)
  6. Medicine Ball Chest Pass

 

WKt of the Month Story

Intermediate:

Start with 15-, 25-, and 35-pound kettlebells for females, and 20-, 35-, and 50-pound kettlebells for males.

Circuit 1:

  1. Jump Rope
  2. Two-Handed Kettlebell Swings
  3. Lunges (kettlebell held overhead, do 30 seconds on each side)
  4. One-Legged Hip Hinges (each leg, bodyweight only)
  5. Push-Ups
  6. Bear Crawls
  7. Heavy Rope Slams
  8. Plank

Circuit 2:

  1. Jump Rope
  2. One-Handed Kettlebell Swings (do 30 seconds with each hand)
  3. Kettlebell Deadlifts
  4. Inchworms
  5. Sled Push
  6. Sled Pull
  7. Plank

 

Kettlebell

Advanced:

Start with 20-, 35-, and 50-pound kettlebells for females, and 30-, 45-, and 60-pounders for males.

Circuit 1:

  1. Jump Rope
  2. One-Handed Kettlebell Swings + Kettlebell Cleans (30 seconds swing, 30 seconds clean, train each hand)
  3. One-Legged Hip Hinges (each leg, bodyweight only)
  4. Kettlebell Windmills (30 seconds on each side)
  5. Bear Crawls

Circuit 2:

  1. Jump Rope
  2. One-Handed Kettlebell Swings + Kettlebell Snatches (30 seconds swing, 30 seconds snatch, train each hand)
  3. Kettlebell Get-Ups (30 seconds each hand)
  4. Lunges
  5. Inchworms
Soccer Gear Guide Featured Image

This Year’s Best Soccer Gear: A position-by-position breakdown

Before you step onto the pitch this fall season, you’ve got to grab this summer's best soccer gear. Eastbay has you covered with our Soccer Gear Guide.

Hottest Jordan Summer Releases Feature

A Look Back: The Hottest Jordan Summer Releases

Take a look back with Drew Hammell from Nike Stories to view old Eastbay catalog pages showing some of the hottest Jordan summer releases from 1997-2003.

Savage Featured Image

Darnell Savage Jr.: 3 tips to prepare yourself for success

Eastbay's July cover athlete Darnell Savage Jr. gives insight on how to prepare yourself for success.

Jordan Shoe Feature Image

How Women Can Find Jordan Shoes In Their Size

Everybody wants a fresh pair of Js. The problem, if you’re a woman, is that the sizing can be a little bit tricky when it comes to Jordan shoes. So let’s break it down.

All Star Cleats Feature

All-Star Baseball Cleats: Our top picks halfway through the professional season

All-Star cleats meet All-Star feet. Check out our top baseball cleats, worn by some of the best players in the game.

featured image

This Year’s Best Football Gear: Cleats And Gloves Built For How You Play

Each football player is unique, so your gear should be too. Let’s help you find the perfect gear for your play style. Here's this year's Best Football Gear.

Katie Mackey Feature Image

5 Warmup Do’s and Don’ts from Katie Mackey

Katie Mackey, 1500m and 5K runner for the Brooks Beasts, shares her tips for what to do (and not to do) during warm ups.

The Freak 1: Giannis Antetokounmpo’s First Signature Shoe

The Prince of Milwaukee finally has his own signature shoe, and we have a full breakdown for you.

Coach Danny Mackey Feature Image

A Running Coach’s Perspective

Danny Mackey, head coach of the Brooks Beasts Track Club, shares thoughts on how he prepares his team for success.

Julie Ertz Featured Image

Julie Ertz: Attacking Adversity

Julie Ertz is one of the fiercest competitors on the planet. Find out how she tackled the challenges and obstacles in her way to become an international soccer superstar.

AAU Apparel Gear Guide Mobile Spotlight

Best Basketball Apparel For AAU Season

With the approach of AAU season Eastbay has put together some outfits to help you look fresh and achieve peak performance.

AAU Shoes Guide Mobile Spotlight

Best Basketball Shoes for AAU Season

It's time to raise your game this AAU season and Eastbay has a guide of the best basketball shoes to take your game to the next level.

See More