Several years ago I did a really good training session outdoors.

Usually I trained in the peak heat of the day and I was dripping with sweat in the southwest Florida heat.

When I returned to the Cave I still had a little “gas in the tank” so I grabbed an 88lb kettlebell

and went to work doing 5-rep sets of cleans.

Things were going great until the 3rd set when I heard a sound like ripping cloth and felt a sharp pain in my left

forearm.

I dropped the kettlebell, and thank the Lord I missed my foot, otherwise I would have been hurting in two places not one.

So what went wrong?

I had done cleans with that weight many times in the past with no problem.

I thought I was really warmed up before the cleans.

Looking back I realized I had not done a specific warmup with some lighter kettlebells first.

That was a hard and painful reminder that a general warmup is not enough.

A specific warmup should be done next and it should mimic the work sets but with less weight.

You’ll notice there is a specific warmup on every training session I post on bothof my websites, Cave Strong and Mace Fit.

It’s there because it’s important and it can reduce your chance of injury.

Don’t get in such a rush that you skip it or you might get a very painful reminder.