The 3 Best Kettlebell Mobility Exercises For Beginners

Do kettlebells improve mobility? Yes, kettlebells will help improve your mobility when used correctly and safely. Mobility is not to be confused with flexibility. Flexibility is an attribute of mobility. Mobility is about increasing ease of movement and a lot of factors contribute to good mobility, like strength, flexibility, stability, control, and so on.

Do kettlebells help with knee problems, knee pain, and knee strengthening? Yes. Can kettlebells help with hip mobility? Yes. Can kettlebells help with wrist pain, wrist strength, and wrist strengthening? Yes. Can kettlebells help with ankle pain, ankle mobility, and ankle strength? Yes.

There are many kettlebell exercises to help improve mobility but some of the best ones for beginners are Kettlebell Ribbons, Kettlebell Swings, and Kettlebell Goblet Squats. How to perform Kettlebell Ribbons is explained in the video above.

Once more advanced and needing more from your mobility work, the overall 3 best kettlebell mobility exercises are the Kettlebell Overhead Curtsy Get-Up, Kettlebell Windmill, and Kettlebell Jefferson Curl.

On this page you’ll find:

Beginner Mobility

These 3 kettlebell exercises are picked as the top 3 beginner kettlebell mobility exercises because they help increase strength, range of motion, and in some cases control.

1. Kettlebell Ribbons For Shoulder Mobility

Kettlebell ribbons are great for shoulder mobility as they help increase range, stability, control, and strength in the shoulders. A video for the Kettlebell Ribbons exercise is shown at the top of this page.

2. Kettlebell Swings For Hip Mobility

Kettlebell swings are an explosive movement and the deadlift would have been our preference but since the kettlebell swing is so popular when it comes to kettlebell training, it deserves second place. The kettlebell hip hinge swing works on improving range, hip and knee strength, and endurance.

3. Kettlebell Goblet Squats For Ankle Mobility

Because the focus is on beginners and the squat is such a fundamental movement, it had to be included in the 3 best kettlebell beginner exercises for mobility. The Kettlebell Goblet Squat works on ankle, knee, and hip strength, flexibility, and also on back strength. If this was not a beginner list then the reverse lunge or a variation of would be listed here as it adds stability and a lot more hip recruitment.

Advanced Mobility

These 3 kettlebell exercises are picked as the top 3 more advanced kettlebell mobility exercises because they help increase strength, range of motion, stability, and control.

1. Kettlebell Overhead Curtsy Get-Up For Shoulder, Hip, And Ankle Mobility

This exercise is very advanced and works on many aspects that help improve mobility. The exercise can be regressed to just a kettlebell Curtsy get-up or a bodyweight Curtsy get-up.

The following video is a great example of how our selection of CAVEMANROM™ exercises can be strung together and used as a fun but effective flow (with or without load added).

2. Kettlebell Windmill For Shoulder And Spine Mobility

The kettlebell Windmill is great for shoulder stability, but because the first exercise already covers this, let’s focus on the beneficial aspects it delivers to the spine, in particular, thoracic spine rotation. It helps improve rotational range and strength in the spine.

The following video covers a more advanced Windmill variation than the High Windmill but the same instructions apply.

3. Kettlebell Jefferson Curl

The kettlebell Jefferson curl is one of those exercises where the majority of people immediately shy away and believe it’s a bad exercise because they keep hearing “Don’t lift with the back” but aren’t taught that is correct but only mentioned because the Conventional Hip Hinge Deadlift is to be powered with the legs and it doesn’t apply to everything in training. In this exercise, you lift with the back by first flexing the thoracic spine and then extending it to lift the weight. It’s very beneficial to strengthen the spine and improve range when done and progressed correctly.

Mobility is not an “I achieved it.” but an “I will keep working on and maintaining it.”.

Taco Fleur

Are you tired of always feeling achy? Are you ready to be able to move freely? Do you want to do things differently? And above all, are you ready to experience that age does not define your mobility but the lack of time invested in your body? If the answer is yes then you’re ready for mobility for beginners to advanced with or without kettlebells.

What is the most important thing for good mobility?

Progression, correct progression is THE most important thing for good mobility and is the thing lacking in most programs or people’s training. If it’s not the program then it’s usually the natural human instincts that kick in of going for the more complex things straight away and not reading the manual or document that says READ FIRST.

Not leaving the ego at the door is also a great contributor to decreased or bad mobility. Always lifting heavy, always going to the max and beyond, and that’s not to say that those who invest time in improving mobility don’t have the same urges, they just force themselves to do the work, or in our case, we enjoy it because the work is fun or hidden in our workouts.

Learn that age does not define your immobility but you not giving your body what it needs is the determining factor on how you move and feel. Start today.

Can kettlebells fix my shoulders?

Can kettlebells fix my shoulders?

Yes, kettlebells can help fix your shoulder or neck problems, whether posture or pain. A common posture problem is the shoulders slouching forward. Strength in the upper back and scapular control will help correct this bad posture.

Other shoulder problems that can be caused by lack of MMC (mind-muscle connection), strength, imbalances, or flexibility can also be corrected by kettlebell exercises like the Kettlebell Windmill, Turkish Get-Up, or the basic Shoulder Press.

The Kettlebell Farmers Walk when done correctly is a great exercise to help improve posture and strengthen the shoulders, especially the upper trapezius, and levator scapulae. It also works to strengthen the whole erector spinae group of muscle groups that helps keep your spine erect, again, helping improve posture but also creating strength.

Can kettlebells fix the back?

Can kettlebells fix back pain?

Yes, kettlebells can help fix a lot of back issues, whether posture, upper back pain, or lower back pain. Posture is improved by strengthening the lower, middle, and upper back, everything around the scapula, and the shoulders. Posture is also improved through flexibility, which when including the right exercises that work on spine rotation, flexion, extension, and lateral flexion will improve spinal flexibility and mobility.

A great kettlebell exercise that can help fix forward slouching, hunching, or forward head posture is the Kettlebell Jefferson Curl. This is an exercise that helps develop scapular control, strength, and flexibility in the upper back.

Can kettlebells fix the knees?

Can kettlebells fix the knees?

Yes, kettlebells can help fix knee issues and pains caused by weakness. The majority of knee issues are due to non-use (sitting), weakness, or incorrect form and technique. The squat is one of the most fundamental and basic exercises any person should be doing frequently every day of their life no matter what age.

A good squat works on hips, knee, and ankle strength. A good deep squat works on flexibility and strength in a deeper range. Everyone should squat full range.

Most knee issues caused by non-use can be fixed with good deep squats that are progressed to over a period of time. How long that takes depends on the state of the knee, i.e. how long it has not been properly used which caused atrophy, weakness, and immobility.

The many different squat variations chosen in our course for their benefits to the knees are all progressed to via bodyweight-only exercises and shallow range.

Do kettlebell swings improve mobility?

Do kettlebell swings help hip mobility? Yes, kettlebell swings can help improve mobility when done correctly. When using the right swing variation you will improve flexibility, strength, and endurance.

If proper progression is lacking then the kettlebell swing will have the opposite effect and decrease hip mobility. More questions are answered in our FAQ below.

Do kettlebell swings fix posture?

Do kettlebells improve posture?

Yes. Not only do kettlebell swings improve mobility but they also improve and fix posture when done correctly. That means that the person using kettlebell swings to improve posture needs to first fully understand the swing as it’s not just a matter of picking up that kettlebell and swinging it wildly around. The correct engagement of the desired muscles, correct form and technique, correct weight selection, and correct programming all play a huge factor in whether the kettlebell swing improves posture.

We have designed a special program for people who are interested in improving their mobility and making it a priority. The program teaches bodyweight exercises which later are loaded with a kettlebell. The program is called CAVEMANROM™ Mobility Under Load. It’s the perfect program for beginners and people who are interested in kettlebells.

Beginner Kettlebell Mobility



Get the instructional video course today and get started today. Even if you don’t have a kettlebell, you can get started straight away.

This beginner kettlebell mobility product has everything that you need to get started with kettlebell mobility today.

There is also the option to go premium and get more than a kettlebell starter mobility package. By going premium you get a far more comprehensive bundle that includes all the finer little details for those who want more and have everything they need for years to come.

Kettlebell Mobility FAQ

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