A few years ago I was doing sled pulls for up 45-60 minutes with very few breaks except to grab some water and change the weights.

On a seriously hot and humid day I was totally drenched in sweat when I drove back to my gym.

Somehow, I still had some energy to burn so I grabbed my 88lb kettlebell and started doing 5 reps sets of cleans.

It went good until the third set and I heard what sounded like tearing cloth and a searing pain shot through my left forearm.

Thank God when I dropped the kettlebell it missed my feet.

I had torn a muscle in my forearm.

So what went wrong?

My body was super-heated from my sled work, and I thought I was warmed up enough to work with the 88lb kettlebell.

Here’s the mistake I made:

I didn’t do a specific warmup with some lighter kettlebells first.

It was as simple as that.

Consequently, I added specific warmups to my training ever since then.

It was so simple it evades most people.

If you look at our 1,107 Mace Fit training sessions posted on our website, you will see specific warmups again and agin.

They are that important.

This is the best way I have found to prevent muscle and tendon tears.

You can learn this the hard way if you want to, but why>

Coach D