I created this kettlebell combo for the CAVEMANROM suite of kettlebell exercises for mobility, flexibility, and strength. This particular exercise/drill is for hip mobility and flexibility.
The combo is a 90/90 position into curl, lunge, press, and return to starting position. The 90/90 position is not a position anyone can just get into. Make sure you progress appropriately. It’s not the exercise that’s at fault, its the progression, or lack of.
Hip external rotation
- Gluteus maximus
- Piriformis
- Quadratus femoris
- Obturator internus
- Obturator externus
- Superior gemellus
- Inferior gemellus
- Sartorius
Hip abduction
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
- Sartorius
Hip internal rotation
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
Hip adduction
- Adductor longus
- Adductor brevis
- Pectineus
- Gracilis
As you get into the 90/90 position you are stretching the opposing muscles, for example, on internal rotation of the hip you will be stretching the muscles responsible for external rotation. As you come up out of the 90/90 position you are strengthening the muscles that come into play.
As this is all for mobility there is no need to go heavy with the weight, you want to focus on controlled movement, own the movement from start to finish and focus on the muscles that need to do the work, engage them.
You will also receive some other strength benefits from this exercise, especially in the core.
Spend time in each part of the movement.
