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

Nike Football Cleats: Vapor, Alpha, And Force

Are you Team Vapor, Team Alpha, or Team Force? Nike has 3 different cleats for 3 different types of players. Which Nike Football Cleat will you choose?

Best Football Gear by Position Featured

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.

Donte Jackson Featured

Four Reasons Donte Jackson Is So Fast

Carolina rookie cornerback Donte Jackson is one of the fastest players in football. Find out how his speed is on another level.

Nike The Opening Finals 1

Live At The Opening Finals

Tune in throughout the week for daily updates from The Opening Finals, the nation's premiere high school 7-on-7 football event.

Nike Air Max Trainer 1 Featured

Built For The Future, Inspired By The Past: The Nike Air Max Trainer 1

The new Nike Air Max Trainer 1 is the best of both worlds — upgraded for today's modern athlete, but inspired by a legendary Nike shoe.

Live From The 45th AAU Girls’ Junior National Volleyball Championships

Here are some of our favorite moments from the 45th AAU Girls’ Junior National Volleyball Championships:

AAU Sullivan 1

Making History: The AAU Sullivan Award

Michael Phelps. Shawn Johnson. Ezekiel Elliott. For 88 years, the AAU Sullivan Award has been presented to the nation’s best amateur athlete.

Nike Vapor Untouchable 3 Pro Featured

The Nike Vapor Untouchable 3 Pro: Making The Game’s Fastest Even Faster

Ezekiel Elliott lives for big moments, and he has the perfect cleat for these situations: the Nike Vapor Untouchable 3 Pro.

Tips From An Expert: How To Prep For New Balance Nationals Outdoor

New Balance Nationals Outdoor is here, so we asked former pro sprinter Keith Ricks how he kept his cool when it was time for the biggest races.

Speed Training Featured

6 Summer Speed Training Tips: Get Faster All Season Long

No matter what sport you play or how hard you train, you can never be too fast. Here are some key speed training tips for the summer.

Nike World Cup Apparel

Which Nike Stadium Jersey Will You Wear? Gear Up For Russia

England. France. Brazil. Portugal. What team will you rep? Get a detailed breakdown of this year's Nike World Cup Jerseys.

PBC Featured

Live From The Pro Basketball Combine: Hear From LiAngelo Ball And More!

LiAngelo Ball. LaGerald Vick. Jae’Sean Tate. Todd Withers. Quentin Snider. Hear from some of basketball's top incoming rookies.

See More