These kettlebell exercises that I am about to show you are excellent exercises to get the body warmed up to do the meat and potatoes of your programming or you can add them in as part of your workout.
The first exercise I got from Dan John. These are called Bat Wings. This exercise works on the rhomboid muscles which is a muscle that connects from your spine to a part of your scapula. This muscle can get very tight if you are an office worker or they just get plain left out of exercise programs. If you have postural issues and your head juts out in front of your shoulders, this will be an excellent exercise to help solve it.
Lateral Lunge Bottoms Up Standing Bird Dog
The next exercise I was having fun with a challenge that my friend Franz Snideman put out the other day and I made this exercise my own. The Lateral Lunge Bottoms Up Standing Bird Dog works on your legs, core and balance.
The last exercise is called the Kettlebell Plank Pull Through. There is an excellent exercise that you do like this with the ViPR and with the kettlebell it’s a little more fun to do. Make sure you have lots of room. If the kettlebell goes out of reach, walk your hands out to it while still being in a plank position or crawl towards the bell and pull through again for the recommended amount of reps.
Try these out, next time you workout with the bells and let me know how it goes!