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By Tiara Hoquee

The Ultimate Kettlebell Warm Up

For the coffee lovers out there, you know how you can’t quite start your day without that delicious cup of warm elixir to wake up your body and mind. Warm-ups have a similar function of awakening the body for the workout to come.   


Warming up is one of the most essential elements of your workout. When we warm up properly, we can reduce the risk of injury by 50%. It does this by gradually increasing your heart rate so more oxygen can reach your muscles, and activates connections between your nerve and muscles.

Why are kettlebells good for warm-up?

Kettlebells are fantastic for warm-ups because they let us move our bodies in various movement patterns (forward/backward, side to side, and rotational). This is wonderful because regardless of your workout, this kettlebell warm-up can help you get ready.


Kettlebells warm ups are great  because they are:

  • easier on the joints
  • improve mobility and flexibility
  • increase heart rate and blood flow
  • enhance power and strength

We will demonstrate our kettlebell exercises with the FX Boba 13 from Fluid X. It’s a water-filled kettlebell. We love it because it’s super eye-catching, and you can see the water splashing as feedback of how your flow is going. Plus, it’s safe and friendly to use. 


Let’s take a look at what moves make the ultimate kettlebell warm up!


Kettlebell (FX Boba 13) Exercises to include in a warm-up

kettlebell swing warm up warm up kettlebell 

FX KB Swings: The kettlebell swing warm up hits the hips, glutes, and lower back.

  1. Stand with your feet shoulder-width apart.
  2. Hold the FX Boba with both handson one handle  in front of your hips. 
  3. Swing the FX Boba back between your legs.
  4. Drive your hips forward to swing the FX Boba up to shoulder height.

 

warm up for kettlebells warm up for kettlebell workout 

Goblet Squats: This exercise warms up the quads, hamstrings, and glutes. 

  1. Hold the FX Boba with both hands on the Boba in front of your chest and stand with your feet shoulder-width apart. 
  2. Lower your hips back and down as if sitting back in a chair.
  3. Keep your chest lifted and your weight in your heels. 
  4. Push through your heels to stand back up.

 

warm up before kettlebell workout kettlebell workout warm up 

Kettlebell Lunges: This kettle bell warm up targets the legs and glutes. 

  1. Hold the FX Boba with a hand on each side in front of you.
  2. Step forward with one leg, lowering your back knee towards the ground. 
  3. As you go down, rotate the FX Boba in the direction of the forward leg.
  4. Push through your front heel to stand back up.
  5. Alternate to the other leg. 

 

kettlebell warm up routine

Kettlebell Rows: This exercise warms up the upper back and arms. 

  1. Keep a soft bend in your front leg with the knee in line with your ankle. 
  2. Lean slightly forward.
  3. Hold a FX Boba with one hand; arm extended down towards the ground. 
  4. Pull the FX Boba up to your hip, keeping your elbow close to your body. 
  5. Lower the FX Boba back down and repeat on the other side.

 

kettlebell warm up exercises kettlebell warm up 

Kettlebell Press: This kettlebell warm up is all about the shoulders and arms. 

  1. Hold an FX Boba with one hand on each side and press it overhead.
  2. Keep your elbow close to your ear. 
  3. Lower the FX Boba back down.

How to incorporate a kettlebell warm up into your routine

When considering what weight to use in your kettlebell warm up routine select a weight that is appropriate for your fitness level. For beginners, we suggest anywhere around 6 to 8 kg. 


One of the great advantages of the FX Boba is that you are able to adjust the weight by adding or removing water. Avoiding the need to purchase more equipment. Not only that but because the FX Boba is a water weight that means your body and more specifically your core is constantly working to keep your stability during the movements. 

You can build up your kettlebell warm up routine. Start off with just a few of the exercises and as you become more and more comfortable with the equipment gradually increase the number of exercises you perform. 

As we mentioned earlier, this kettlebell warm up is a great routine to do before cardio or strength training to wake up the muscles, get the nerve and muscles connections fired up and increase oxygen flow.

Another thing you can do to increase the variety is to combine kettlebell exercises with dynamic stretches. Go try out the ultimate kettlebell warm up before you next workout!

Kettlebell Warm-Up FAQ

How do you warm up with a kettlebell?
The best way to warm up with a kettlebell is to combine light cardio with dynamic, full-body movements. Start with 1–2 minutes of jogging in place or jumping jacks to raise your heart rate. Then, use a light kettlebell for exercises like halos, goblet squats, and swings. These movements help activate your hips, shoulders, and core while improving mobility and coordination—prepping your body for a safer, stronger workout.
When to perform a kettlebell warm-up?
You should perform a kettlebell warm-up right before your main workout. This helps increase blood flow, mobilize joints, and activate the muscles you’ll be using—reducing the risk of injury. It’s especially important before strength training or cardio-based kettlebell routines where power and control are critical.
How long does a kettlebell warm-up routine take? Is 10 minutes enough?
A kettlebell warm-up should take around 5 to 10 minutes, depending on your fitness level and the intensity of your workout. Ten minutes is usually enough if it includes light cardio and targeted kettlebell drills. Focus on gradually increasing intensity with progressive, full-body movements to properly prepare your muscles and joints.
What weight kettlebell should be used for warm-up?
Use a kettlebell that’s about 50–60% of the weight you’ll use in your main workout. For most beginners, this means using a 6–8 kg kettlebell. The key is to stay light and focus on mobility, not strength. Adjustable options like the FX Boba 13 let you fine-tune the weight by adding or removing water—perfect for warm-ups.
Are kettlebell swings a good warm-up exercise?
Yes, kettlebell swings are an effective warm-up exercise when done with light weight and proper form. They activate your glutes, hips, and hamstrings—key muscles in most kettlebell workouts. Do them after lighter drills like halos or squats to ease your body into the motion and avoid strain.
Should I stretch before a kettlebell warm-up routine?
You should avoid static stretching before a kettlebell warm-up, as it can reduce strength and stability. Instead, do dynamic movements like leg swings, arm circles, or hip openers to improve mobility and muscle activation. Save longer static stretches for your cooldown after the workout.

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