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 $387!
Bonus #1
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 integrate silence and affirmations into your first morning S.W.I.M and prepare you to 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!
Because in the end, your children want to be Just. Like. *YOU*. Are you leading by example? You're their superhero!
Pg. 11 -- Unveils my, Stupid Simple 3-Step Nutrition 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.
$27 Value
Bonus #2
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.
$52 Value
Bonus #3
Kettlebell Berserk!: The Course—taught by yours truly to guide you step-by-step 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."
This is the closest thing to having a Senior StrongFirst instructor coming to your home and privately coaching you.
$97 Value
Bonus #4
My 6 Week 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.
If you experienced the expertise and insights I brought in DKBM -- you're gonna love the KB Coaching Corner Program.
$197 Value
To wrap up -- here's what you're getting:
- Kettlebell Berserk!: The Workout Plans—14 weeks of killer, results-getting workouts. (
$81, $67) - Kettlebell Berserk!: The Course—Step-by-step video course to ensure you're doing it right. ($97)
- Kettlebell Berserk!: The Lost Chapters—more kickass goal-smashing workouts! ($52)
- Simple Workout In the Morning eBook—How to go from the couch to badass-status in 28 days. ($27)
- 6 Wk KB Coaching Corner Program—Direct coaching from me to your email inbox to ensure success. ($197)
Total value: $454
But as a reader, you're not paying that.
If you're one of the first 50 peeps you GET. IT. ALL. for only
$454 $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 ($97).