Most people turn to kettlebells for building strength or improving conditioning. They’re excellent, and one of the best tools for minimalist strength and conditioning that can be done anywhere.
But, very few people realize that they can be used to improve mobility.
One of my favorite training concepts, that I’ve been studying for years, is how to improve strength and mobility at the same time.
Most traditional strength training compresses the system, leaving you more restricted than when you started.
But, with the right programming, kettlebells can be used to create space for better joint mobility, while also building strength and stability.
Let’s use this to improve on of the most important qualities for high level BJJ movement – hip internal rotation.
How To Improve Mobility WIth Kettlebells
The following drills improve mobility by using 2 main concepts, constraints and breathing.
We can use constraints to block where the body can move, limiting movement options, and force it to improve specific joint functions like hip internal rotation.
If we block where the hip can move, we can force it to move where we want it.
Next, by assuming specific positions, we can use our breath to force air to create space where we want. Air is a gas and will travel to where volume is available.
For example, if you crunch down to your left side, air will flow more easily to your right side, pushing out your ribcage on inhalation and creating space on the right side.
Combining these two concepts, constraints and breathing, allows us to force mobility and create space where we want it.
Rollover Armbar
The Kettlebell Armbar, when done statically, is an excellent exercise to build shoulder stability. Learn it in detail in this program.
When we make the armbar dynamic, and add coordinated breathing, we can improve hip internal rotation, hip flexion, and shoulder and neck mobility.
Lie on your back holding a light kettlebell in your right hand. Extended your right arm straight up vertically with the same side knee and hip bent to 90 degrees. Your left arm should be extended straight out on the ground to the left with the palm up.
Breathe in as your roll over to the left. As you roll over, turn your right hand upward, palm toward your face. Reaching the top arm away with every rep, keep your head and eyes facing the kettlebell the whole time. Be sure to initiate the roll over with the lower body.
As you roll back to the starting position, breathe out and turn your hand downward toward the starting position.
Repeat this same sequence with the body and breath for 6 reps.
Because you are blocking the bottom hip with the ground, you are forcing the bottom hip to internally rotate.
Because the rib cage is being compressed on the left side as you roll over, you are forcing air into the right torso, improving shoulder and neck rotation as you breathe in.
Perform 6 reps on each side for 3 sets before training.
Heels Elevated Respiratory Goblet Squat
The same constraint and breathing concept can be applied to the squat. By elevating the heels we are forcing the center of gravity forward, which will cause us to naturally counter by shifting our weight back.
Most people have a forward center of gravity, which extends the ribcage and spine, causing compression in the lower back.
The heel elevation moves our center of gravity back, and by holding a weight in front, we keep ourselves back throughout the entire rep.
With heels elevated on a ramp or two books, hold a moderate kettlebell with both arms in front of your chin, elbows extended forward somewhere around 45 degrees away from the body.
Breathe out as you squat down to 90 degrees of hip flexion. Once there, breathe in as you descend to the bottom of your squat. Once at the bottom, exhale as your stand back up.
You can also squeeze a foam roller between your thighs during this move to reinforce internal rotation during the squat.
Repeat the same sequence for 10 reps for 3 sets.
For years we were told to shove our knees out during the squat, however the hips need to internally rotate to drop into full hip flexion.
Adding the heel elevation, front load, and breath at 90 degrees will allow this to happen and improve hip internal rotation.
Kettlebell Lateral Lunge Drop Catch
We also need the ability to shift into each hip individually, which requires force production from one leg and yielding actions of the other.
The Kettlebell Lateral Lunge Drop Catch improves hip internal rotation by pushing out of one hip and receiving a dynamic load on the other.
Assume a wider than shoulder width position with your feet.
WIth the kettlebell in your left hand, shift laterally into your left hip as you transfer the weight by dropping it, then catching it with your right.
You should receive the weight with your right hand as you lunge laterally into your left hip. At the finish, your left hip should be outside of your knee, and your nose over your left big toe.
Then, push out of your left hip into your right side as you drop the weight and catch it with your left hand.
This dynamic lateral lunge sequence will mobilize your hips and prepare you for more dynamic training.
Perform 10 total drop catches with a moderate weight, 5 per side for 3 sets.
Final Thoughts
These are just a few examples of using kettlebells with constraints, breathing, and dynamic movement to improve mobility while also building strength and stability.
The kettlebell armbar improves hip, shoulder, and neck mobility while creating shoulder stability.
The respiratory goblet squat improves hip mobility while building leg strength.
The kettlebell lunge drop catch improve hip mobility while building hip stability and resilience.
Use these exercises as part of a dynamic warmup or loaded mobility workout to improve your movement and resilience for the mats.
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