The Simple Kettlebell Warm-Up You Should Use Before Training - Lewis Physical Therapy & Sports Rehabilitation

What You’ll Learn

• The kettlebell warm-up sequence Dr. Jeff uses before every workout

• Why halos, deadlifts, goblet squats, swings, and cleans improve readiness

• How this routine reduces stiffness and boosts performance

• A warm-up you can use for strength days, sprint days, or conditioning

🎥 Watch the Full Kettlebell Warm-Up Breakdown on YouTube

Don’t miss the full demonstration of each movement, coaching cues, and how to adjust the warm-up based on your training day.
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The Warm-Up That Works for Every Workout

If you're an athlete or active adult who lifts, runs, or mixes in CrossFit-style training, you’ve probably experienced the same common issue: your body doesn’t feel "ready" when your session starts. Tight hips, stiff shoulders, or that sluggish, cold-muscle feeling can derail your workout before you even reach your first working set.

A simple kettlebell warm-up solves this. It's fast, efficient, and targets the joints and tissues that get stiff from work, life, and previous training. This routine is the exact sequence I use personally and with hundreds of clients inside Lewis Physical Therapy & Sports Rehab.

Let’s break it down step by step.

1. Kettlebell Halos — Shoulder & Core Prep

Halos help open the upper back, loosen the shoulders, and wake up the deep core muscles that stabilize your spine during lifting or sprinting. They're especially useful if you sit at a desk before training.

2. Double Leg & Sumo Kettlebell Deadlifts — Posterior Chain Activation

These two hinge variations help activate the glutes and hamstrings, which provide stability for both lifting and running. The sumo stance gives you extra hip opening and more glute-med involvement.

3. Goblet Squat Hold + Reps — Mobility Meets Stability

The bottom goblet squat position helps you explore tightness in the hips and ankles. Holding the position for 10–20 seconds before performing reps “greases the groove” for better squat mechanics.

4. Two-Hand & Single-Arm Swings — Power & Timing

Swings are one of the best warm-up tools available. They raise your heart rate, reinforce proper hip extension, and prepare your body for both explosive and strength-based movements.

5. Single-Arm Kettlebell Cleans — Coordination & Stability

The clean teaches your body to absorb and redirect force—crucial for safe lifting and dynamic training. It also improves wrist, shoulder, and core stability before heavier work.

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🎙 Listen to This Topic on The Lewis Physical Therapy & Sports Rehab Podcast

Dive deeper into warm-ups, mobility, and strength foundations that keep active adults healthy.
🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ

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