Morning Kettlebell Warm Up

by Adrian Davis April 01, 2025

A morning kettlebell warm-up is a great way to wake up your body, increase mobility, and prepare for a workout or your day ahead. Here’s a simple but effective 5-10 minute kettlebell warm-up to get your blood flowing and activate key muscle groups.

1. Kettlebell Halo (1 Minute, Both Directions)

Hold a light kettlebell by the horns at chest level.
Circle it slowly around your head, keeping your core tight.
Perform 30 seconds in one direction, then switch.
Benefits: Warms up shoulders, upper back, and neck.

2. Kettlebell Deadlifts (10 Reps)

Stand with feet hip-width apart, kettlebell between your feet.
Hinge at your hips and lower down to grab the kettlebell.
Stand up by driving through your heels and squeezing your glutes.
Benefits: Activates hamstrings, glutes, and lower back.

3. Kettlebell Goblet Squats (10 Reps)

Hold the kettlebell at chest level with both hands.
Squat down, keeping your chest up and knees tracking over your toes.
Press through your heels to return to standing.
Benefits: Warms up legs, hips, and core.

4. Kettlebell Arm Swings (30 Seconds Each Arm)

Swing a light kettlebell with one arm, driving movement from your hips.
Keep your core engaged and switch arms after 30 seconds.
Benefits: Increases heart rate and activates the posterior chain.

5. Kettlebell Windmills (5 Reps Each Side)

Hold the kettlebell overhead with one hand, feet slightly wider than shoulder-width.
Hinge at your hip, reaching your free hand toward your opposite foot while keeping the kettlebell arm straight.
Slowly return to standing and repeat on the other side.
Benefits: Improves mobility in the shoulders, core, and hamstrings.

6. Kettlebell Shoulder Press (10 Reps Each Side)

Hold the kettlebell in the rack position at shoulder height.
Press it overhead while keeping your core engaged.
Lower with control and repeat on the other arm.
Benefits: Strengthens shoulders and stabilizes the core.

Finish with a Light Stretch (2 Minutes)

Hip Openers: Hold a deep squat and push your knees outward with your elbows.
Hamstring Stretch: Forward fold and let the kettlebell hang in front of you.
Shoulder Stretch: Hold the kettlebell with both hands behind your head and gently pull down.

This kettlebell warm-up is perfect before a strength session, a run, or just as a morning movement routine. Want to fine-tune it based on your fitness level? Let me know! 🚀