Preparing the body for dynamic movement is the secret to long lasting success

Kettlebell Training falls in the category of Functional training. Functional training places a large demand on building strength in the Core, Upper back and Hips. For this reason it is important to build a solid connection and understanding of how these muscle groups work together. We will begin with the Cat and Cow exercise to prepare the body for dynamic movement.

MP Exercise 1: Cat & Cow - midsection postures

The Cat & Cow exercise is a gentle flow between two poses that warms up the spine and relieves back tension. Begin on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). This dynamic movement enhances spinal flexibility and prepares your body for more dynamic movements.

Connect your movements to your breath with the Cat & Cow

MP Exercise 2: Plank with Retraction and Protaction

Next we will upgrade our plank exercise by incorporating scapular retraction and protraction. Start in a traditional plank position with your shoulders stacked over your elbows. Focus on drawing your shoulder blades together (retraction) and then spreading them apart (protraction) without sinking or dropping. This exercise not only strengthens your core but also enhances shoulder stability and mobility, crucial for effective kettlebell training.

Upgrade your plank with protraction and retraction.

MP Exercise 3: Pointer - Spine Flexion / Extension

The Pointer exercise is perfect for improving spinal stability and coordination. Begin on all fours, extending one arm forward and the opposite leg back, maintaining a straight line from fingertips to toes. Alternate sides, focusing on controlled movements and maintaining a neutral spine. This exercise enhances balance and encourages proper spinal alignment, setting a strong foundation for functional movements.

Learn the core movement mechanics with the Pointer

MP Exercise 4: Deadbug - Core Stability

The Dead Bug is an excellent foundational exercise for teaching core stability. Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. The intention of this exercise is to keep the midsection in a fixed position while initiating movement through the extremities. Slowly lower one arm and the opposite leg towards the floor while keeping your lower back pressed into the mat. Return to the starting position and alternate sides. This exercise challenges your core stability and coordination, essential for maintaining control during kettlebell exercises.

Master core stability with the Dead Bug

MP Exercise 5: Floor Cobra - External Rotation

Strengthen your upper back and improve shoulder stability with the Floor Cobra. Lie face down with your arms out in front of you with your palms facing down. Lift your chest and arms off the ground, as you pull your arms behind you, rotating your arms into external rotation, turning your palms to the ceiling and squeezing your shoulder blades together. Keep your neck neutral and hold for a few seconds before lowering back down. This exercise targets the upper back muscles, promoting better posture and enhancing your kettlebell training form.

Improve posture and strengthen the lower back with Floor Cobras

MP Exercise 6: Side Plank - Side body awareness

The Side Plank is a staple for lateral stability. Lie on your side, propping yourself up on your forearm with your elbow directly under your shoulder. Stack your feet and lift your hips, creating a straight line from head to heels. Hold this position, engaging your core and focusing on maintaining balance. This exercise strengthens the obliques and stabilizes the body, crucial for dynamic movements..

Do Side Bridges for a stronger Core and stable Shoulders

MP Exercise 7: Hip Abduction - Knee stability

Improve knee stability with Side Lying Hip Abductions. Lie on your side with your legs stacked. Lift your top leg, keeping it straight and toes pointing forward. Lower back down with control. This exercise targets the hip abductors, essential for stabilizing the knee and enhancing your overall movement efficiency.

Stabilize the knee and hip with Hip Abduction

MP Exercise 8: Posterior Chain activation

Activate your posterior chain with the Glute Bridge. Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat. When complete, stay at the top position to perform elevated alternating leg extensions. This exercise strengthens the glutes, hamstrings, and lower back, providing a solid foundation for powerful kettlebell swings.

Build posterior power with Glute Brides

  • Now that you are aware of all the muscle groups needed for this program, the way they move and how they function, it is time to grab your kettlebell and begin your practice. Over the next 5 Days we will walk you through a series of exercises that are foundational to kettlebell training. Let us begin!