Dynamic Warm-up Ideas

“Many athletes such as gymnasts and martial artists [and kettlebellers] use ballistic stretches as a warm-up where movement through a full range of motion is necessary. Dynamic/ballistic warm-ups prepare the tendons, ligaments and the musculature around the major joints for external load bearing exercises. These sport-specific stretches and movements are effective in improving flexibility and mobility. Examples include leg swings, arm circles, trunk circles, back extensions and any type of stretch that includes bouncing, bobbing, or rhythmic motion.”

-USA Weightlifting (a member of the United States Olympic Committee)