21-Days to Kettlebell Training for Beginners

Day 2 Stretching and mobility for kettlebell training

The following is a summary of day 2.

Stretching and mobility work is generally performed after working out, however, I recommend you incorporate it as much as you can, before, during, and after.

 

Movements/stretches:

  • Reverse lunge
  • Reverse lunge arms overhead
  • Reverse lunge and twist
  • Runners lunge and twist
  • Kneeling
  • Kneeling and hip extension
  • Kneeling and hip flexion with arms overhead
  • Kneeling with hip abduction
  • Jefferson curl
  • Pigeon

 

Notes:

  • Pulse into positions when you’re still warming up
  • Keep your stretches dynamic at the start of your session
  • Increase time in the stretch as you progress through your session
  • Internally rotate while kneeling to protect the knee
  • Progress step-by-step into the Jefferson curl over a long period of time
  • You do not want to feel stress in your lumbar
  • The goal of an exercise can change by how you program and perform it
  • You never want to feel any torque on the knees

 

Mobility
Mobility is a combination of flexibility, strength, stability, coordination, proprioception, and more, in short, it’s defined by how easily you can perform the movement and what ROM can you reach. Slow down your movements to focus on mobility.

Feet
Your feet are super important for balance, performance, stability, spend time on your feet. It’s recommended not to train with kettlebells in runners. Ankle circles, calf raises, and Hindu squats are great to train and work on the feet.

 

Task

Your third task is to complete some stretching and mobility work as per below.

 

Warm up first

First round:

  • 2 x reverse lunge both sides
  • 4 x alternating pigeon
  • 5 x reverse lunge arms overhead both sides
  • 3 x Jefferson curl
  • 5 x reverse lunge and twist both sides
  • 4 x alternating pigeon
  • 3 x runners lunge and twist both sides
  • 5 x kneeling and hip extension
  • 5 x kneeling and hip flexion with arms overhead
  • 3 x Jefferson curl

The first round was more dynamic, moving in and out of positions, and your second round will be slightly longer holds at the end of movements. All movements are to be performed slowly and controlled.

 

Second round:

  • 2 x reverse lunge both sides
  • 3 x alternating pigeon
  • 2 x reverse lunge arms overhead both sides
  • 2 x Jefferson curl
  • 2 x reverse lunge and twist both sides
  • 3 x alternating pigeon
  • 2 x runners lunge and twist both sides
  • 4 x kneeling and hip extension
  • 3 x kneeling and hip flexion with arms overhead
  • 2 x Jefferson curl

 

Third round:

  • Reverse lunge both sides
  • Pigeon both sides
  • Reverse lunge arms overhead both sides
  • Jefferson curl
  • Reverse lunge and twist both sides
  • Alternating pigeon
  • Runners lunge and twist both sides
  • Kneeling and hip flexion with arms overhead
  • Jefferson curl

10 to 15-second hold for each position.

 

Submission
You can film your stretching and mobility work for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.

 

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