Last Updated on 17 August 2026 by Greg Brookes
A good kettlebell warm-up should prepare you for the movements you are actually about to perform, not simply make you tired before the workout begins.
Over the years I have found a simple 3-step approach works very well: first move the major joints, then rehearse the movement patterns in your workout, and finally use a few light kettlebell exercises before you begin training properly.
You do not need a 20-minute warm-up. For most sessions, 5-10 focused minutes is enough to move from feeling cold and stiff to feeling ready to train.
The Goal of Your Warm-Up
A warm-up is preparation, not insurance against every possible injury.
The aim is to progressively prepare your range of motion, coordination, movement patterns and effort level for the training that follows.
My 3-Step Kettlebell Warm-Up
I like to think of the warm-up as a funnel. It starts broad and gradually becomes more specific.
Work from the neck down to the ankles and notice anything that feels unusually restricted that day.
Warm up the hinge, squat, lunge or other movement patterns that appear in your workout.
Use a light kettlebell and simple exercises before progressing to your working load or faster movements.
Do Warm-Ups Prevent Injury?
It is better to avoid promising that a warm-up will prevent injury. Injury risk depends on many factors including training load, fatigue, previous injury, strength, technique and the demands of the activity.
What we can say is that an appropriate warm-up can improve readiness and performance for many physical tasks, particularly when it includes active movement rather than stretching alone.
Research: systematic reviews have generally found that well-designed active warm-ups can improve subsequent physical performance, although the exact effect depends on the activity and warm-up used.
STEP 1 – Full Body Joint Mobility
Start at the top of the body and work down. Keep the movements controlled and spend more time only where you feel you need it. For the full routine and more detailed coaching, see my joint mobility exercises guide.
1. Neck Warm Up Exercises
Gentle turns and side tilts through a comfortable range.
2. Shoulder Warm Up Exercises
Use controlled shoulder circles and gradually increase the range.
3. Upper Back Warm Up Exercises
Rotate and extend through the upper back without simply arching the lower back.
4. Elbow Warm Up Exercises
Bend, straighten and gently rotate the forearms before loading the arms.
5. Wrist Warm Up Exercises
Use small wrist circles and controlled flexion and extension before gripping the kettlebell.
6. Hip Warm Up Exercises
Move the hips forwards, backwards, sideways and through controlled circles.
7. Knee Warm Up Exercises
Use easy bends and straightens, then a few comfortable bodyweight squats.
8. Ankle Warm Up Exercises
Explore ankle circles and knee-over-toe movement while keeping the heel grounded.
STEP 2 – Kettlebell Movement Warm-Up Exercises
Now prepare the movement patterns that will appear in your workout. This is the part many people miss. Warming up your shoulders does not prepare a hip hinge, and jogging on the spot does not teach your body to squat or swing well.
Kettlebell Swing Warm Up Exercises
Before swinging, practise the hip hinge without a kettlebell. Push the hips backwards while keeping the spine controlled, then stand tall by driving the hips forwards.
Rehearse the swing pattern with empty hands. Keep the arms relaxed and focus on the hips moving backwards and forwards.
Use 5-10 controlled hip bridges to practise finishing with the glutes rather than overextending the lower back.
Kettlebell Squat Warm Up Exercises
If squats appear in your session, your warm-up should include squatting. Start without load and use the depth you can control comfortably.
Perform 5-10 smooth repetitions. Use support if needed and gradually increase the depth as you warm up.
If a normal bodyweight squat is easy, use a squat variation that adds upper-back and hip movement.
Kettlebell Lunge Warm Up Exercises
Lunges add balance, single-leg control and a split stance, so they deserve their own preparation rather than assuming squats have covered everything.
Perform 5 controlled repetitions per side. Reverse lunges are often easier to control during the warm-up than stepping forwards.
Add a gentle hip-opening movement if the session uses larger split stances or rotational lunges.
STEP 3 – General Kettlebell Warm Up Exercises
Finally, pick up a light kettlebell. These simple movements help you reconnect with the bell, your grip and whole-body tension without creating much fatigue.
1. Kettlebell Slingshot
Pass the kettlebell around the body from hand to hand. The slingshot is a simple way to warm the grip, shoulders and trunk while getting comfortable with the kettlebell.
2. Kettlebell Halo
The halo moves a light kettlebell around the head and can be useful before presses, carries and get ups.
3. Kettlebell Good Morning
The good morning is another controlled way to rehearse the hip hinge and load the hamstrings lightly before swings, cleans or deadlifts.
A Simple 7-Minute Kettlebell Warm-Up Routine
Here is how the full process might look before a mixed kettlebell workout:
2 minutes from neck to ankles, spending extra time only where needed.
5-10 controlled repetitions.
5 repetitions per side.
8-10 repetitions, concentrating on the hips moving backwards.
5-10 repetitions in each direction with a light kettlebell.
Perform a few light reps of the first exercise in your workout.
Should You Use Dynamic Stretching Too?
Yes, where it is useful. Dynamic stretching fits naturally between joint mobility and the movement-specific phase of the warm-up.
For example, a Cossack squat may be useful before lateral lunges, arm swings before overhead work, or a walking lunge with rotation before a more athletic full-body session.
See my complete dynamic stretching guide for exercise examples and a short routine.
How Long Should You Warm Up?
For most everyday kettlebell sessions, I would aim for around 5-10 minutes.
You may need longer if you have been sitting for hours, you are training first thing in the morning, the workout is particularly demanding, or you are working towards heavier loads. On other days you may feel ready much sooner.
The important thing is not the clock. It is whether your movement, coordination and readiness are improving as the warm-up progresses.
Common Kettlebell Warm-Up Mistakes
Raising your heart rate can be useful, but it does not replace practising the actual kettlebell movement patterns.
Do enough to move comfortably, then progress towards the workout rather than spending the entire session warming up.
Build from bodyweight to a light kettlebell before using your normal working load.
The best final warm-up is usually a lighter, easier version of the exact exercise you are about to perform.
What If Something Hurts During the Warm-Up?
If a movement causes significant discomfort, worsening symptoms or feels clearly different from ordinary stiffness, stop and modify or remove it.
If pain is persistent, follows an injury or significantly limits normal movement, seek appropriate medical or physiotherapy advice.
Frequently Asked Questions
What is a good warm-up for kettlebell training?
A useful kettlebell warm-up moves from general to specific: briefly mobilise the major joints, rehearse the squat, hinge or lunge patterns in the workout, then use a light kettlebell before starting your working sets.
How long should I warm up before kettlebells?
For most sessions, around 5-10 minutes is enough. The exact duration depends on how you feel, the exercises you are performing and the loads or intensity you plan to use.
Should I warm up before kettlebell swings?
Yes. Practise the hip hinge first, then use light deadlifts or easy swings before progressing to harder or heavier swing sets.
Are kettlebell swings a good warm-up?
Light swings can be part of a warm-up once you are already comfortable with the swing technique. For beginners, or before demanding swing work, I prefer to rehearse the hip hinge first and then gradually add the kettlebell.
Should I stretch before kettlebell training?
Dynamic stretching can be useful where it relates to the movements you are about to perform. I generally favour active movement and exercise-specific preparation before kettlebell training rather than spending a long time holding passive stretches.
Does warming up prevent kettlebell injuries?
No warm-up can guarantee injury prevention. A good warm-up can prepare you for the session, but appropriate technique, sensible training loads, strength, recovery and individual injury history also matter.
Hi Cregg,
Thanks to you I have finally found an exercise regime I enjoy and can actually do.
One question re weights. I have a weak wrist from damage due to a car accident, so have started with an 8KG weight and then planned on progressing to 12KG and then 16KG as my wrist strengthens. Would you agree with this approach or go straight for 16KG..
Many thanks.
Yes that is the correct approach David, just take it steady
Thank you very much,Greg!
Very nice and complete warm up for kettlebell training.
I’ve been doing Scott Sonnon’s “free to move-into flow ” joint mobility routines for ages,and got a great benefit from it.
But it is good to get an alternative,it looks both our brain and body need changes to get new stimulus.so your tutorial is very much welcome 🙂
Mr Brookes, one best warmup exerciser program
presentation I have every read on the Web ! Hats off
to you, Sir.
I am currently doing 13 warmup for 5 to 6 minutes,
as presented by the American Fitness Council.
Why do they call it a Kettlebell when it does not
ring?? Will I get into trouble with my trainer if I call
it a Kettleball?
Just call it Girya 🙂
Good warm routine Greg….not too long. If you ain’t got time to do a warm-up, you ain’t got time to train! 🙂
Hello Greg,
During the knee mobility exercise, I cannot keep my heel down. Any tips on what to do about that?
Clark
Hi Clark, if you are referring to the squats then I suggest you hold onto something like the back of a chair or door frame. Avoiding your heels raising during this movement is usually a combination of strength, core stability and motor control. Just practice 10 each morning 🙂
This mobility exercise is the greatest thing ever. Thank you so much for sharing this.
I actually got this programme for my wife she’s struggled with a successful fitness programme for years I found Zuzla Light Kettlebell workout and because I’m a retired personal trainer I needed to modify her workouts My wife loves them. Then I started thinking about myself and realized I could add this to my fitness program SkiErg, Concept II and spin-classes glad we found this.
thank you very much
Great tips Greg.
I m new to kettlebell workout.
Really appreciate ur videos
U make it look very simple and not intimidating like many other workout videos.
Looking forward to a healthy journey and a healthy ‘Me’ with ur guidance programmes
This is fantastic. Will be teaching my first kb class soon, and the thing I worried about most is not having a varied or long enough warm up. This has helped no end, thank you. ?
Thanks Jennie and best of luck with your class.
any suggestions as to how long I should use the same weight kettleball for my every day exercises? I started out with 10lbs, progressed to 15lbs, but not able to do much with a 20 lb. I do 100 two handed thrusts a day, with the 15lb, but wonder how long I should continue with increasing my reps, or just decrease my reps with the 20lbs to start again at 20-30 reps and try to build back up ? I find that using the 20 lbs kettleball my form is off.
As a general rule Brenda, when you can comfortably swing a kettlebell for 60 seconds without stopping it’s time to increase the weight.
excellent. But, could you please equip each workout with a simple short video, not only every second or third workout?
It is hard to remember all the clean, snatch, pull, lunge workout terms.
Otherwise, excellent!
I LOVED this mobility warmup and will share w all my KB and gym rat friends! THANK YOU!!!!
I came across your website looking for warmup exercises for a kettlebell workout.
I just tried your full body mobility routine. Wow!! my neck muscles feel better already.
You explain the proper form in your videos well, so these videos are really helpful.
Thank you.
Thanks for sharing Greg, I’m new to kettlebell exercises and was looking for something to warm up the body. This is perfect.
Kind of a extended favor, but what are the chances you could put together one long video with all these videos in a row? I use my phone to watch them in my workout space before I hit the swings, and it would be rad to just be able to scrub through one big file instead of going to each. No big deal if not!!!
I second that!
I’d even settle for a PDF that I can print out with each step and maybe one picture of each to remind me of what it is. And I would love a full warm up video as well.
Thankyou so much for sharing so much information I used to go to a kettlebell boot camp but now I work out at home watching your videos I have learnt and still learning so much from you so once again thankyou
My pleasure Valerie, I’m pleased you are enjoying the kettlebell info.
Re-watch your videos often to remind myself of proper form. Love them!
Excellent, thank you so much for sharing!!!!
Great videos, it’s refreshing to see someone showing the right way to do things! Cheers!
I’ve been doing your full-body mobility routine 3-4x/week for a year and love it both as a first warmup prior to exercise or just as movement for rest days. At 52 yrs of age and coming back from a sedentary lifestyle, I love range of motion & mobility work and count your routine amongst one of the most helpful. Thanks so much & keep up the great work!
Thanks Carmen, yes Mobility is so important, even more than regular exercise for some people.
Felt very flexible and ready for a workout but great for days when I just need to stretch everything out, thank you
My pleasure Doreen