Name: Playbook - Joe Walker - Kettlebell Mobility Routine - Upper Body
Uploaded: 2023-05-18T04:19:57.691Z
Duration: 15 min
Description: Kettlebell Mobility Routine - Upper Body

This kettlebell workout is designed to enhance upper body mobility. Use it as a stand alone regeneration session and/or prior to or after a training session.

-Lay on your back. Set-up with a light bell in your left hand. Press the left arm to lock out for the entirety of the movement. The starting position should look like that of a get-up.
-Bring the stance narrow and the right hand vertically overhead, palm up.
-Using your left leg, drive the torso into a roll, using the right leg and right arm as the axis.
-Place your left knee on the ground at right angle from your hip. Head rests on right bicep.
-Stacking the shoulders and the hips, begin to rotate the torso, leaving the kettlebell at “proprioceptive vertical.” 
-Straighten both legs and squeeze glutes
-With each breath, roll pelvis further towards ground and rock back
-Return to starting position

Sidelying Kettlebell Armbar to Prone

-Lie on your side with knees and hips flexed. Knees should be just above belly button level
-Hold Kettlebell in picked Armbar position
-Inhale and slowly exhale as you rotate head, shoulders, and torso toward kettlebell
-Slowly lower kettlebell as torso rotates
-Press kettlebell back up as you rotate head, shoulders, and torso back to the starting position

Sidelying Thoracic Rotation w/ Kettlebell Press

-Lie on back with knees flexed and feet flat on floor
-Pack Shoulder. Activate Lats. Hold KB Bottoms Up. 
-Keeping elbow straight, slowly corkscrew arm into internal rotation and then external rotation

Hooklying Kettlebell Armbar Screwdriver

-Start in a half kneeling position, with your knees and hips bent at 90 degrees and one knee on the floor.
- Hold a dumbbell on the same side as the leg that is in front.
- Turn your bottom leg 90 degrees behind you (so your legs make a capital L) and press the dumbbell overhead.
- Keeping the dumbbell facing the ceiling at all times, turn your body while reaching your empty hand toward the floor and bend at the hips.
- Gently touch the ground before returning to half kneeling

Half Kneeling Kettlebell Windmill

Kettlebell Mobility Routine - Upper Body

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

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Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Kettlebell Mobility Routine - Upper Body

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