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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.