Mobility is probably important for every activity in day-to-day living. Whether it is fitness, sports, or, in general, any activity that requires turning, twisting, or bending.
In the article, we are going to discuss some exercises done with kettlebells to improve mobility, which can improve kettlebell lifting, strength training, or even yoga.
Keeping your joints mobile will ensure you are able to move without compensation, reduce the chance of getting injured, and also help keep your joints healthy.
As you age, your joints get more and more restricted, often due to a lack of movement or inactivity.
If you take care of joint mobility and increase the range (ROM) in your joints for a longer period of time, your performance in fitness or sports can be maintained.
It is best to take a systematic approach to your joint mobility, starting at the top and working your way down to your ankles.
The foremost important thing you need to know is to work on mobility movements with body weight. Once you are comfortable doing the movements with body weight, start using kettlebells. I will list some key mobility movements that can be significant in improving lifting performance.
1) Halo
Mobility for: Shoulders, traps, rhomboids
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
The Kettlebell Halo improves shoulder mobility, thoracic mobility, and core stability. Before you start, ensure the shoulder joints are warmed up thoroughly. Start the halo by holding the bell in front of your chest and rotating it behind the neck. Ensure the elbows point to the sky, and get back the bell to the starting position for next rep.
Weight used:
Men: 12 or 16kg
Women: 6 or 8kg
B) High windmill
Mobility for: Hips, shoulder joint
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
3) Arm Bar
Mobility for: Shoulders, cervical, rhomboids
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
4) Kettlebell Pullover
Mobility for: Shoulder joint, traps, rhomboids, cervical
Weight used: Men : 12, Women : 6kgs
5) Kettlebell Kneeling
Mobility for: Hip joint, knee joint
Weight used : Men : 12kgs, Women : 6 or 8kgs
6) Kettlebell Goblet Squat
Mobility for: Hips, knee joint, ankle joint
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
7) Get up with high bridge
Mobility for: Hips & shoulder
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
8) Abductor mobility
Mobility for: Shoulders, hips, knee, spine
Weight used : Men : 12kgs, Women : 6kgs
9) Cossack squat
Mobility for: Hips and ankle
Weight used: Men : 12/ 16kgs, Women : 6/8kgs
10) Good Morning with Stretch
Mobility for: Hips, spine and shoulders
Weight used : Men : 12/ 16kgs, Women : 6/8kgs
Mobility work with Kettlebells is challenging not easy, ensure the exercises shown are first done with body weight, you can start with lower weights and eventually progress to prescribed weights as mentioned. Ensure you do all mobility work barefoot. Time of mobility will be before strength training or Kettlebell training. Spend no more than 10/15 mins on mobility. EKFA’s Fundamentals of functional training workshop and basic level 1 Kettlebell workshop covers lot of insite of mobility, catering to special population category too.
Be Kettlebell Strong!