KB Warm Up Complex

I went down again this weekend and tweaked some muscles in my abs so heavy overhead pressing is out for a bit so I had to come up with another workout today. This is a play on a drill I learned at the RKC certification. You need 2 light KBs (I used 8 kg bells):

– Double KB Deadlift X 10 reps
– Double KB Swing X 10 reps
– Double KB High Pull X 10 reps
– Double KB Snatch X 10 reps
– Bent Row X 10 reps

I went through this routine 3 times and then wrapped up with 5 minutes of TGUs. Not what I had planned but training is about being able to make adjustments for injuries and other stuff. Consistency is the key…

-James Wilson-

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  1. Bill Blomquist says:


    You are correct; exploring exercise adjustments for injuries must be a part of an athlete’s repertoire.
    I pushed too hard of a gear too early and now have quadriceps tendonitis.
    But if possible, fitness must be maintained.
    Exercise options seem to be limited with a knee injury.
    The muscle to mind connection becomes paramount when trying to gage if a particular exercise is hurting an injury. Another reason to think about how a correct movement feels when not injured.

    Reply • May 18 at 6:10 am

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James Wilson