Get Warm With Kettlebells

Recent research has shown that just 10 weeks of kettlebell training can increase strength and power by up to 30%.

Although it has technically been around for more than three centuries, the kettlebell has increased in popularity in the past decade — and science is just catching up. Recent research has shown that just 10 weeks of kettlebell training can increase strength and power by up to 30 percent, making kettlebells the perfect addition to your workouts.

Whether you’re doing the kettlebell workout in our April 2015 issue, or are just looking for a different warm-up to do before your regular weight-training routine, try these three moves.

Perform 10 reps each of the following exercises with a light kettlebell.

Goblet Squat

Setup: Stand with your feet shoulder-width apart and hold a kettlebell by the horns in both hands at your chest, elbows down.

Move: Kick your hips back and bend your knees, tracking them over your toes, until your thighs are parallel to the ground. Drive through your heels to return to standing.

Tip: With each descent, try to open your hips a little more and increase your range of motion.

Kettlebell Swing

Setup: Hold the kettlebell with both hands in front of you, arms extended, and stand with your feet shoulder-width apart.

Move: Keeping your back flat and arms straight, swing the kettlebell through your legs and behind you, then snap your hips forward to generate momentum to swing the ‘bell in front of you to shoulder height.

Tip: Start with smaller swings up to waist height, then gradually increase the power and the drive until the ‘bell is swinging level with your shoulders as you warm up.

Halo

Setup: Hold a kettlebell bottoms-up with both hands in front of your chest, elbows down.

Move: Circle the kettlebell around your head, keeping it in close with your elbows bent. Go clockwise for five reps, then counterclockwise for five reps.

Tip: Make this move slow and controlled, and really focus on shoulder mobility and range of motion.