Workout of the Month: 6 Great Kettleball Warm-Ups

Kettlebells are an essential workout tool today, and are super versatile. They’re easy to use for in-home or gym workouts and can be used to perform anything from normal barbell and dumbbell exercises to kettlebell specific movements.

The kettlebell can help you improve your strength, muscle mass, power, and explosiveness, all while working on your cardio as well. If you are looking for an all-around simple and safe workout, chances are the kettlebell is your best choice.

Below is a guide put together by our friends at Stack.com. It includes six kettlebell warm-ups — two for each range of difficulty. Feel free to start at whichever level feels most comfortable to you.



BEGINNER:

Start with 10-, 20-, and 30-pound kettlebells for females, and 20-, 30-, and 40-pound kettlebells for males. These circuits should be a general warm-up with a total body focus and they’re ideal before strength training, conditioning, speed training, or plyometrics.

Circuit 1 (perform each exercise for 30 seconds, repeat 2-3 times):

1. Jump Rope

2. Two-Handed Kettlebell Swings

3. Lunges

4. Inchworms

5. Bear Crawls

6. Push-ups

7. Plank

8. Reverse Crunches

Circuit 2 (perform each exercise for 30 seconds, repeat 2-3 times):

1. Jump Rope

2. Two-Handed Kettlebell Swings

3. Goblet Squats

4. Reverse Lunges

5. One-Legged Hip Hinges (each leg)

6. Medicine Ball Chest Pass
    

INTERMEDIATE:

Start with 15-, 25-, and 35-pound kettlebells for females, and 20-, 35-, and 50-pound kettlebells for males.

Circuit 1:

1. Jump Rope

2. Two-Handed Kettlebell Swings

3. Lunges (kettlebell held overhead, do 30 seconds on each side)

4. One-Legged Hip Hinges (each leg, bodyweight only)

5. Push-Ups

6. Bear Crawls

7. Heavy Rope Slams

8. Plank

Circuit 2:

1. Jump Rope

2. One-Handed Kettlebell Swings (do 30 seconds with each hand)

3. Kettlebell Deadlifts

4. Inchworms

5. Sled Push

6. Sled Pull

7. Plank

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ADVANCED:

Start with 20-, 35-, and 50-pound kettlebells for females, and 30-, 45-, and 60-pounders for males.

Circuit 1:

1. Jump Rope

2. One-Handed Kettlebell Swings + Kettlebell Cleans (30 seconds swing, 30 seconds clean, train each hand)

3. One-Legged Hip Hinges (each leg, bodyweight only)

4. Kettlebell Windmills (30 seconds on each side)

5. Bear Crawls

Circuit 2:

1. Jump Rope

2. One-Handed Kettlebell Swings + Kettlebell Snatches (30 seconds swing, 30 seconds snatch, train each hand)

3. Kettlebell Get-Ups (30 seconds each hand)

4. Lunges

5. Inchworms