Kettlebell mobility exercises for flexibility

1. Kettlebell Halo:
   • Stand with your feet shoulder-width apart, holding the kettlebell by the handle.
   • Lift the kettlebell to chest height, holding it upside down.
   • Start circling the kettlebell around your head, keeping your elbows bent.
   • Perform both clockwise and counterclockwise circles.
   • This exercise helps improve shoulder mobility and upper body flexibility.
2. Kettlebell Figure-8s:
   • Stand with your feet hip-width apart, knees slightly bent.
   • Hold the kettlebell by the handle with both hands.
   • Pass the kettlebell between your legs, moving it in a figure-8 pattern.
   • This exercise enhances hip mobility and flexibility while engaging the core.
3. Kettlebell Windmill:
   • Hold the kettlebell in one hand, with your feet shoulder-width apart and your other arm extended overhead.
   • Hinge at your hips and slowly lower the kettlebell down your leg while keeping it close to your body.
   • Keep your eyes on the kettlebell.
   • Return to the starting position.
   • This exercise targets hamstring and hip mobility and also improves shoulder stability.
4. Kettlebell Prying Goblet Squat:
   • Hold the kettlebell close to your chest with both hands while in the goblet squat position.
   • Lower into a deep squat.
   • Use your elbows to gently push your knees outward while maintaining the squat position.
   • This movement enhances hip and ankle mobility while working the core and lower body.
5. Kettlebell Arm Bar:
   • Lie on your back with your knees bent and hold the kettlebell in one hand, arm extended upward.
   • Roll onto your side and extend the arm holding the kettlebell out to the side.
   • Slowly roll onto your back again, keeping the kettlebell overhead.
   • This exercise increases shoulder and thoracic spine mobility.
6. Kettlebell Hip Bridges:
   • Lie on your back with your knees bent and feet flat on the ground, with the kettlebell resting on your pelvis.
   • Hold the kettlebell handle firmly and lift your hips toward the ceiling while squeezing your glutes.
   • Lower your hips back to the ground.
   • This exercise improves hip mobility and strengthens the glutes and lower back.
7. Kettlebell Ankle Mobility Drill:
   • Sit on the ground with your legs extended.
   • Place the kettlebell handle on top of your knees.
   • Hold the kettlebell handle with both hands and use your ankles to push and pull the kettlebell.
   • This drill helps increase ankle flexibility and mobility.

Perform these kettlebell mobility exercises as part of your warm-up or cool-down routine, or as standalone workouts to improve your flexibility and mobility over time. Start with a light kettlebell and focus on proper form. As you progress, you can gradually increase the weight or repetitions to challenge yourself further.