· 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
FX KB Swings: The kettlebell swing warm up hits the hips, glutes, and lower back.
- Stand with your feet shoulder-width apart.
- Hold the FX Boba with both handson one handle in front of your hips.
- Swing the FX Boba back between your legs.
- Drive your hips forward to swing the FX Boba up to shoulder height.
Goblet Squats: This exercise warms up the quads, hamstrings, and glutes.
- Hold the FX Boba with both hands on the Boba in front of your chest and stand with your feet shoulder-width apart.
- Lower your hips back and down as if sitting back in a chair.
- Keep your chest lifted and your weight in your heels.
- Push through your heels to stand back up.
Kettlebell Lunges: This kettle bell warm up targets the legs and glutes.
- Hold the FX Boba with a hand on each side in front of you.
- Step forward with one leg, lowering your back knee towards the ground.
- As you go down, rotate the FX Boba in the direction of the forward leg.
- Push through your front heel to stand back up.
- Alternate to the other leg.
Kettlebell Rows: This exercise warms up the upper back and arms.
- Keep a soft bend in your front leg with the knee in line with your ankle.
- Lean slightly forward.
- Hold a FX Boba with one hand; arm extended down towards the ground.
- Pull the FX Boba up to your hip, keeping your elbow close to your body.
- Lower the FX Boba back down and repeat on the other side.
Kettlebell Press: This kettlebell warm up is all about the shoulders and arms.
- Hold an FX Boba with one hand on each side and press it overhead.
- Keep your elbow close to your ear.
- 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!