Pre-Workout Kettlebell Series

Paul explains the simple Kettlebell series he uses at the end of the warm-up.

For further ideas on how to create the perfect pre-training warm-up, read Paul's article on why you need a multi-directional warm-up.

Video Transcript

This is Paul Valukas, head strength and conditioning coach of the Ontario Reign. I'll be taking you through a kettlebell series we do here in LA.

We use this kettlebell series at the end of our warm-up as a final bit of activation prior to the lift starting. For each movement, we do five to six reps. Series “A” is a basic combination of lower and upper body movements, both bilateral and unilateral. As you can see in the video above the athlete will cycle through each movement. For single arm and single leg movements, the athlete will complete one side before moving on to the next side.

Kettlebell Goblet Squat

Our first movement in the series is the kettlebell goblet squat. As you coach this movement, allow the athlete to move through their own range of motion. Have the athlete keep their core activated as they move toward the bottom so they don't fall forward, and have them push the floor away in order to stand up.

Single Arm Row

The second movement is the single arm row. Keep your lower body in an athletic position. Bend at your waist so your chest is over your toes. And as you row, drive your elbow back towards the wall behind you. Once you've completed one side, switch to the other.

Single Leg Stiff-Leg Deadlift (RDL)

The next movement is the single leg RDL. Keep the weight in the right hand and plant the opposite (left leg). As you do that, reach your heel back to back to the wall behind you in order to make your body look like a “T.” Stand up and try to make yourself as tall as possible. Complete one side and then switch to the other.

Single Arm Overhead Press

Following the SL RDL, you'll complete the single arm overhead press. Begin in an athletic position. Keep your body nice and tall, and press the kettlebell overhead so your bicep is in line with your ear as you finish eh movement. 

Kettlebell Swing

The last movement in this series is the kettlebell swing. For this movement, the KB should move from between your legs to in line with your nose on each rep. Hinge at your hips so your chest is over your toes, push your hips back toward the wall behind you, and stand up as tall as you can as you complete each rep. 

On behalf of the Ontario Reign and the whole LA Kings Organization, I'm Paul Valukas.