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Pass the bell in a circle around your waist. A rotational warm-up that wakes up the obliques and grounds the standing posture.

· 2 min read

kettlebell · mobility · core · warm up

The lesson

  1. 1

    Circle it around your waist

    Hold the bell by the handle in front of your hips and pass it hand to hand around your body — out at one hip, behind your back, round to the front.

  2. 2

    Slow down behind you

    The hand-off you can't see is the one you drop. Make it deliberate.

  3. 3

    Only your arms move

    No twist at the hips, no arch in your back. If you have to lean to reach, make the circle smaller. Half the reps each direction.

Around the World

How to do it

Hold the bell by the handle in front of your hips. Pass it to your other hand at your side, then behind your back, around to the front again — making a circle around your waist. Stand tall and let only your arms move. Switch direction at the halfway point.

Why it's good for runners

A simple warm-up that wakes up your core and grip without any joint stress. The bell passing behind your back also gently mobilizes your shoulders before any heavier work.

Common mistakes

Don't twist your hips or arch your back to reach the bell — your trunk stays still. Make the hand-off behind your back deliberate, not rushed, and you'll drop the bell less often.

Appears in these routines

Power · 02Structural · 01Structural · 04

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