kettlebell shoulder workouts
Source: Marcus Filly

20 Unique Kettlebell Exercises to Build Strength, Muscle and Mobility

Optimise your performance.

These unique kettlebell exercises from 6x CrossFit Games athlete Marcus Filly will help you to improve your full body strength, movement and mobility. They are divided into the following sections to allow you to focus on the areas that you wish to improve.

KETTLEBELL EXERCISES 

  1. Overhead strength and mobility
  2. Posterior chain development
  3. Leg strength and mobility
  4. Extras (including core)

SECTION 1 – OVERHEAD STRENGTH AND MOBILITY

Kettlebell exercises are a great way to enhance overhead movements, which are vital for all CrossFit Athletes. Add the following movements into your training. 

DUAL BOTTOMS UP KETTLEBELL OVERHEAD CARRY

“The bottoms up KB carry, regardless of position, is a great tool to implement in training as the position of the KB pointed up towards the ceiling will put a greater demand on the grip and keep the scapular stabilized to hold good positions.
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The dual KB overhead carry is a great way to get the upper back and scapular stabilizers firing and activated prior to an upper body training day. This is a great warm up movement.”

TALL KNEELING FILLY PRESS

Today’s tall kneeling variation is one of the more challenging Filly Press variations. The tall kneeling position really limits how well the athlete can use their legs to stabilize, placing a higher demand on the glutes and trunk muscles to do this.

SINGLE ARM KETTLEBELL OVERHEAD SPLIT STANCE HALF SQUAT ISOMETRIC

“Improving your mobility doesn’t always have to look like static stretching or rolling on something. It can look like active movement. The keys to improved movement through active range of motion work is to move slowly, control all portions of the range, hold tension in the entire body, and only move so far as you can maintain good body positions.
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This isometric hold is a great way to engage the hip flexors and strength them while under tension.”

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๐Ÿ’ฅ Single Arm Kettlebell Overhead Split Squat ๐Ÿ’ฅ . ๐Ÿฅจ Improving your mobility doesn't always have to look like static stretching or rolling on something. It can look like active movement. The keys to improved movement through active range of motion work is to move slowly, control all portions of the range, hold tension in the entire body, and only move so far as you can maintain good body positions. . This isometric hold is a great way to engage the hip flexors and strength them while under tension. . ๐Ÿ‘ Mobility work will be included in Awaken Training Series, open for registration July 1 for one week only. Link in bio for sample! . #functionalbodybuilding #mobility #kettlebellworkout #kettlebelltraining #isometric #unilateral #overhead #awakentrainingseries #fbbmobility

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SINGLE ARM KETTLEBELL Z PRESS

“Thoracic extension is often overlooked as a key to mobility issues that start to express in the shoulders. Ensuring your thoracic spine still has a bit of extension (despite a predominance of flexion) is important to ward off shoulder issues.
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The Z press demands this position and therefore is one of the strength exercises that can actively help improve range of motion”

DUAL KETTLEBELL STRICT PRESS

“Pressing progression for you. Check out FBB Ex Select Upper Pushing for a full list of 30 movement progressions.”

  1. Half Kneeling Landmine Press
  2. Seated Single Arm DB Press
  3. Seated Alternating KB Press
  4. Standing Single Arm DB Press
  5. Standing Alternating KB Press
  6. Standing Dual KB Strict Press

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