The 3 warmup exercises kettlebell guru Pavel Tsatsouline recommends before getting into your swings: 1) Prying Goblet Squat, 2) StrongFirst Hip Bridge, and 3) Halo. 1) Really pry with your hips, trying to separate your pelvis into 2 halves to widen it. The curl is an additional way to pry. 2) Bridge while holding something cushy between your knees. This forces you to brace your abs while extending your hips, avoiding overarching your lower back. All hips and glutes, no back. 3) Halo is a standing plank while keeping your shoulders down as much as possible, circling 5 times each way. 3 circuits of these 3 exercises is plenty to get warmed up for your swings and get-ups. Like Pavel says, "Do not be a sissy. Keep your warm-up short." Unless of course you have a medical condition... Haha! I highly recommend Pavel's book Simple & Sinister if you're getting into kettlebells. His stretches and exercises have helped me with recurring sciatic and lower back pain.

Posted by Rogi Bear & Remo Bear at 2020-12-28 22:57:31 UTC