Warming up before any workout is important in order to get the most out of your strength building. We are glad to have Mike Salemi backi (@kettlebelllifestyle) to bring you the his Warm Up Kettlebell Flow for grappling and MMA. Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017. We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information below.
Warm Up Kettlebell Flow
This full body series prepares the shoulders, spine, hips, knees and ankles for any grappling training that follows. Perform one repetition in each movement, with the goal of achieving smooth, controlled transitions from the first to the last exercise.
Start very light and hold the kettlebell by the horns in the bottoms up position. Start the movement with your shoulders set down, away from your ears. When moving in the left direction, begin by aiming your left bicep towards your left ear; once the kettlebell is behind the head, both elbows should be pointed upward. Be sure to guide the kettlebell closely around the head at all times.
Ensuring your elbows are directed down, depress your shoulders away from your ears. Now, simultaneously breaking at the hips and knees, squat back while maintaining an upright torso. Push the earth away from you as you stand tall.
SIDE LUNGE AND COSSOCK SQUAT
Initiate the side lunge by taking a large step out to your side. Sit your hips back while allowing the torso to angle forward slightly.
Begin the cossock squat be stepping out, however this time rather than keeping both feet firmly planted and pointing forward, allow foot of the straightened leg to direct upward towards the ceiling. The torso should remain more upright compared to the side lunge.