General Warmup vs. Specific Warmup, which is best?
I've been talking about general and specific warm ups with my peeps going through my 6 Week Kettlebell Coaching Korner Program of Kettlebell Berserk! -- so I thought I'd break it down in a little more detail for you here on the blog.
Do you know the difference between the two?
Is one better over the other?
Lets dive in...
A General Warm up:
Typically consists of 1-3 exercises which typically have no relation to the workout/practice that follows it.
We just launched Kettlebell Berserk! (Which you can save 85% off retail till tomorrow at 08:00 CST here) -- a program based on the double kettlebell jerk.
Here's a sample general warm up for jerks:
- 3 minutes of diaphragmatic breathing
- One kettlebell armbar per side
- One getup per side
- One (maybe two) set of 3-5 strict or push presses.
None of these are related to the jerk but -- they prep your body nicely and address all the components of the jerk like:
- Thoracic mobility
- Shoulder stability
- Strength, and a powerful hip drive.
A Specific Warm up:
A specific warm up means exactly what the words entail -- the warm up is specific and related to the workout/practice that follows it.
Using the double jerk and front squat (these exercises are used in phase 1 of Rōnin) again as an example -- we'll base the warm up on the double jerk and front squat...
... here's a sample warm up for a lifter using a pair of 32's for Rōnin:
- 3 minutes of diaphragmatic breathing followed by...
- One round of the jerk drop walk (shown in the video above) followed by...
- One set of light double jerks and front squats with 24kg (reps specific to the upcoming session), rest for 2-3 minutes then...
- One set of double jerks and front squats with 28kg (reps specific to the upcoming session) -- rest for 2-3 minutes and you're ready to rock.
That's it -- pretty simple.
All of these are specific to the jerk (well, because you're doing jerks) and address all the components required for the jerk which are mentioned above.
Give it a try and let me know how it goes!
Hec G.
P.S. Today is the last day to get my long awaited eBook, Kettlebell Berserk! for 85% off retail price. I'll be pulling it down first thing tomorrow morning (29 July 2019, at 08:00 CST).
Here's the deal...
I'm hooking up the first 50 readers with 4 KILLER Bonuses when you purchase Kettlebell Berserk! -- valued at $394!
Because in the end, your children want to be Just. Like. YOU.
You're their superhero!
Are you leading by example?
Bonus #1
Kettlebell Berserk: "The Lost Chapters"—the remaining 2 plans which didn’t make it into the final draft of KBB and you get to reap the benefits.
Even though they didn’t make the cut—these are some badass, time-saving, results-getting plans, and now you'll have even more workouts in your arsenal to bleed weakness out of your life.
$64 Value
Bonus #2
Double Jerk and Clean & Jerk Practicum—Step-by-step coaching and guidance around the inevitable obstacles you'll come across to ensure you're executing everything correctly.
One of the most common responses I got from the beta testers of this plan was, "they didn't realize they were doing the Jerk wrong the whole time."
$99 Value
Bonus #3
Simple Workout In the Morning (S.W.I.M) eBook:—If you're stressed for time, just getting back into it, and not sure "where to start" -- this 28 day road map helps you go from the couch to badass-status in 10 minutes or less per day. I call it going for your daily morning S.W.I.M. (Cleaver, eh? I thought so.... ;])
On pg. 6 -- I help you build your own morning mental routine so you can finally tackle your goals and live a life worth living -- on your terms -- ultimately showing your children what it IS to be the man of the house and the best version of YOU!
Pg. 11 -- Unveils my, Stupid Simple 3-Step Eating Plan and gives you the “basics” and I mean “basics” on nutrition. Stuff you'll probably say “yeah, I know” but... you still aren’t doing it. There's no point in "counting macros" if you don't have the basics down.
$32 Value
Bonus #4
Kettlebell Coaching Corner Program:—6 weeks of eye-opening coaching from me -- direct to your email inbox! You'll have direct access to me to coach and guide you through phase 1 of Rōnin.
$199 Value
Recap of what you're getting...
Kettlebell Berserk Double Kettlebell Jerk Training System: 14 weeks of step-by-step training to build Strength, muscle, and the endurance with 2 Kettlebells… in 90 minutes per week (or less).
$64 Value
Kettlebell Berserk: “The Lost Chapters” - 10 additional week of results-getting, strength-building Double Kettlebell Jerk training.
$64 Value
Simple Workout In the Morning: 28 day road map to go from couch to badass-status in 10 minutes or less per day. I call it going for your daily morning S.W.I.M.
Plus our, Stupid Simple 3-Step Eating Plan to help you improve your eating habits and get the most from your DJK workouts.
$32 Value
Kettlebell Berserk Course: Step-by-step coaching and guidance around the inevitable obstacles you'll come across to ensure you're executing everything correctly.
$99 Value
Kettlebell Coaching Corner: 6 weeks of eye-opening coaching direct to your email inbox to coach and guide you through phase 1 of Rōnin.
$199 Value
$458 $67
P.P.S Monday morning (29 July 2019) at 08:00 CST -- the reader special ends and KBB increases to it's retail price ($99).