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The Ultimate Basketball Kettlebell Warm-Up

January 2, 2013 | Alessandro Brazzit

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The game of basketball is all about controlling the ball while on the move. So the best way to warm up for a weight room basketball workout is with kettlebells. (See also Warm Up With Kettlebells.)

Kettlebells are perfect for basketball players, because the exercises closely mimic how you move when controlling the ball on the basketball court. Notice in the video that most of the kettlebell exercises are virtually identical to ball-handling skills.

The idea is to activate the muscles most frequently used by basketball players. This kettlebell warm-up will prepare you for your workout, build coordination and help prevent injury during these common movements. If you can perform them with a heavy kettlebell, a basketball will feel like a feather.

Turn Around

Pass kettlebell (12-16 kg) from one hand to the other in a circle around your waist.

Sets/Reps: 1x10 each direction

Halo

Hold kettlebell (8-12 kg) with both hands and rotate it in a circle around your head.

Sets/Reps: 1x10 each direction

Figure 8

Pass kettlebell (16-20 kg) from one hand to the other in a figure-8 pattern between your legs, bending your knees during each pass-through.

Sets/Reps: 1x12 each direction

Ribbon

Hold kettlebell (16-20 kg) with both hands at left hip. Lift kettlebell diagonally across chest, circle around back of head and lower to right hip. Repeat in opposite direction.

Sets/Rep: 2x10

Single-Arm Swing and Catch

Perform a single-arm kettlebell swing (12-16 kg) bringing bell to shoulder level at top of swing. Quickly release and then re-grasp handle on descent.

Sets/Reps: 1x10 each arm

Two-Hand Juggling

Perform a kettlebell swing (12-16 kg) and flip kettlebell 360 degrees at top of movement. Catch handle on descent (for advanced athletes only).

Sets/Reps: 3x8

Incorporate more kettlebell exercises into your basketball workout by browsing through our Kettlebell Exercise Library and check out the Ultimate Basketball Warm-Up.

Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
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