My 6 Go-To Warm Up Moves

Clients that first start working with me are almost always surprised by the warm-ups. It goes something like this,

Them: "Nicole, that wasn't a warm-up - that was a workout"

Me: "Good. Did you start breathing?"

Them: "yes"

Me: "Were you aware of your Core?"

Them: "yes" 

Me" "Did it prepare you for your lifts?"

Them: "Yes"

Me: "I don't see the problem"

JK jk. I wouldn't end it there. What I really want to get across is that a warmup serves a few purposes:

- the most common one is to generally get the heart rate up and let the body know we are about to do work. This is the one you're probably familiar with

However, you can leave the jumping jacks at the door. Lean in and listen up here,

a warm up should lead into your workout seamlessly. it's not not part of your training. In fact, it's one of the most important parts.

Especially.for.kettlebells!

What are we doing in a proper Kettlebell Warm Up?

• Priming the shoulders for OH Lifts to go into them strong and decrease the likelihood of injury. Moves:  Halos, Arm Bars, 
• Bringing awareness to the breath so you can carry this pattern over into your ballistic and grind moves. Moves: Body weight hinges, dead bugs, all moves
• Finding your "core cannister" or the tension thats created from your pelvis up to your ribcage in order to protect your body during the extension phase of many moves. Moves: deadbugs, beast holds, beast crawls, racked marches, hardstyle planks, Half Kneeling Banded OH Presses, plank pull throughs,, basically choose a core movement that has anti-rotation of some sort  (non-exhaustive list)
• Opening the hips or moving through extension and flexion to maintain mobility before loading for stability. Moves: loaded beast front steps, greatest stretch ever, inchworm walk-outs, static "jump" squats  

Now that we understand a bit more about WHY we have an extensive warm up, let's break down my favorite 6 warm up moves:

1. Racked Marches

To perform:

• Clean a Kettlebell into the Racked Position. As you clean, pull your elbow in close to the body. Think of "zipping a jack" up to keep the arch of your arm close to your body
• Land in a standing plank. In other words, when you land in the racked position, your feet are glued to the floor and radiating energy up and down. Your glutes and quads are locked out, your pelvis is tucked, your ribcage isn't flaring but also tucked down, and your opposite hand is making a fist. FULL TENSION
• From here, step your feet in closer, and then begin to lift one knee up, and then the opposite.
• Note, the tension doesn't disappear. With every march, your foot on the ground is digging into the earth, your booty is squeezed, and your fist is still creating tension
• avoid leaning back - this could indicate your bell is too heavy 

Variations:

• Goblet Hold Marches  (regression)
• Double Racked Marches (progression)
• Racked Walks (progression)

2. Dead Bugs

To perform:

• Lay on the floor, preferably a mat or soft surface. 
• Lift your legs to 90 degrees. The mistake here is usually letting the legs over time fall in too close to the body or too far, keep them at 90 degrees.
• Lift your arms straight out into the air above your body
• Now the most important part, creating tension while keeping your back on the floor. I like to tell clients to exaggerate lifting their back off the floor and creating space between their back and the floor. Then, they quickly with an exhale force their back on the ground as if their back and the ground is one. They are glued together and your back isn't leaving the ground for anything. 
• This creates the core cannister on the floor, or a tucked pelvis and ribcage with the lower back on the floor, as you inhale and exhale you're challenged to maintain that tension.
• the next step is to pretend there are strings attached to your arms and legs
• as I pull the string to extend your right arm, your opposite leg also extends, then it comes back to rest
• Is your lower back still on the floor? It better be.
• Repeat the other side, inhaling up and exhaling as you extend
• Note: you don't have to fully extend your arms and legs. In fact, I'd recommend starting with toe taps instead of full leg extensions. The exercise is NOT about extension. It is about anti-extension of the back, or resisting the back leaving the ground. 

Variations:

• Full Extenstion
• Banded Deadbugs
• Weighted Deadbugs

3. Halos

To Perform

• Start in a kneeling position with the kettlebell in front of you
• Note that this kneeling position is ACTIVE, meaning once you lift the bell your glutes should be squeezed, and body holding tension
• Grab the bell by the horns and flip it upsidedown so the butt of the bell is facing the sky
• Make sure your elbows are angled down in an "A" shape, not sticking out like you're doing the chicken wing dance
• Circe the circumference of your head. The bell goes by the ear, passes the nape of your neck, and comes back around the other ear. You will mess your hair up. 
• LAND WHERE YOU STARTED. come back to the the halo starting position with the "A" shaped arms, elbows tucked, body in full tension. 
• This reset moment is skipped by a lot of beginners and pros alike, but resetting and checking to make sure you're maintaining tension IS WHAT KETTLEBELLS are about. 
• Repeat by taking the bell in the opposite direction (R:L = 1)

4. Arm Bars

To Perform:

• This is an advanced move, the first time you do it, do it live with your coach
• Use the TGU fetal position to get the bell overhead in the TGU start. 
• Use your leg that's up and slowly bring it over the side of your body until your leg is stable on the other side of your body
• From here simultaneously it's a little dance to bring your arm up by your ear and stack your hips one hip over the other.
• Keep your shoulder packed
• if it feels good you can rotate your wrist around and challenge the shoulder mobility/stability
• bring the leg back and repeat

5. Front Steps + Reach

To Perform:

• To start, walk yourself into a plank. Take a downward facing dog
• From there propel yourself forward aiming to land your R foot next to your R hand. Pause and sink into your hip, maybe even twist your R arm up towards the R side
• Then take a down dog and switch side 

6. Beast Holds and Walks 

• Assume all 4s
• Without lifting off the ground, push your palms through the floor so your shoulders rise a bit
• pretend that you're going to lift your knees off the ground (don't), and squeeze your core and glutes 
• Only once you've created this base of tension, should you lift your knees slightly off the ground
• while you're in this position main tension and "hardstyle breathing", small inhales through the nose, and nice audible hissing exhales.
• If you're comfortable you can start taking very tiny steps. We take small steps so that our hips stay squared towards the ground and you resist the need to shake side to side. This is some great core work! 
• For an added challenge place a yoga block, book, or other soft flatish object on your back. 

Hope this was helpful! It's by no means the only warm up moves that should be in your toolbox, but these are some solid ones to light up your core, breath, and get you ready for the work ahead. 

If you try any out, I'd love to see you in action. Make sure you tag me (@nicole.bedoya.fitness) on Instagram! 

PS have ideas for more in-depth articles you'd like to see? Email me [email protected]. I love hearing your ideas and am here to help however I can!

Finally, if you're looking for more moves like this...a great place to start is with my 4 week Bells Bootcamp Course where we cover all these in depth and more! 

Check it out: https://www.kbarmy.com/bellsbootcamp