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Best Mobility Exercise

If you only ever had one exercise to work on your mobility, it would be this exercise and it’s variations! It’s my personal opinion that the overhead get-up and it’s variations is the best all-round exercise to work on your mobility, there are so many good things happening in the movement.

Above is a video of a couple of get-up variations, some of the things that happen are:

  • ankle mobility in the squat get-up
  • shoulder mobility through rotation and constant stabilisation in overhead position during the movement
  • hip flexor stretch and hip mobility
  • knee mobility
  • thoracic mobility in the overhead squat
  • not only are you working on flexibility, you’re also working on strength and stability

 

I’ve put together some other mobility exercises which flow nicely from the get-up, I filmed them and put made it available in one video, accessible for free to all registered Cavemantraining members. Not a free member yet? Just register here.

The 20 minute video below includes:

  • Shin box get-ups
    hip mobility
  • Windmills
    obliques, quadratus lumborum and biceps femoris flexibility
    shoulder and thoracic mobility
  • Halos
    shoulder mobility
  • Get-up variations
    any get-up with a kettlebell overhead works on shoulder mobility through rotation and stabilisation during movement, any type of overhead get-up is great for shoulder mobility
  • Armbar
  • Squat style get-up
    hip, knee and ankle mobility
  • Butt scoots
    hip mobility
  • Around the body
  • Kettlebell standing pull-over

The kettlebell standing pull-over might be a new one for you, go check it out in the video below.

 

Here’s a little mobility routine you can follow:

  • shinbox overhead get-up or lunge get-up if flexibility lacks
  • 3 x windmill low
  • 3 x halo
  • 3 x standing pull-over (if you’re doing your left side then start the pull-over over the left shoulder each time, do the reverse once doing the right side)
  • snatch or press overhead and complete the get-up in same style you got up

Start with the left side and then perform the same routine on the right side.

The second routine is as follows:

  • squat style overhead get-up or lunge get-up if flexibility lacks
  • 3 x windmill low
  • 10 x around the body (if you’re doing left side, then start the movement to the right, this is so that you can catch the kettlebell with the right hand once you have done all repetitions and still have the kettlebell in the correct hand)
  • 3 x standing pull-over
  • snatch or press overhead and complete the get-up in same style you got up
  • finish with a kettlebell armbar

Start with the left side and then perform the same routine on the right side.

Perform 2 to 3 rounds, this should take you between 10 to 14 minutes, remember these are mostly grinding exercises, do them step by step, the around the body is the fastest exercise out of all.

As always, please help out by linking and sharing, leave a comment below or on this Facebook post. Thank you.

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Taco Fleur
Head Kettlebell Coach at Kettlebell Training Education
IKFF Certified Kettlebell Teacher, CrossFIt Level 1 Trainer, Kettlebells Level 2 Trainer, MMA Fitness Level 2, MMA Condition Level 1, BJJ Purple Belt and more. Owner of Cavemantraining, World Kettlebell Community, Worlwide Fitness, Kettlebell Training Education and more.

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