Kettlebell Shoulder Mobility

 

http://www.skillofstrength.com/exercise-video-kettlebell-shoulder-mobility/

February 11, 2016 by Mike Perry  

I’m always looking for ways to improve my overall mobility and movement competency.

And to be honest, I just want to feel better.

When I have some spare time, I like to experiment with  different drills and exercises. The hope is that I put together quick and effective protocols I think will work for most people.

Today, I’m going to share with you a series of exercises that are devastatingly effective for overall shoulder mobility, stability and health.

I’ve been using this kettlebell shoulder mobility progression daily and I am back to overhead pressing with no discomfort or limitations. This is huge for me because I’ve {unfortunately} dealt with shoulder impingement on both shoulders.

Who Should Try This Kettlebell Should Mobility Progression?

If you have never trained with kettlebells, this is not an appropriate exercise progression for you.

If you have some experience with the kettlebell lifts and basic knowledge of the thoracic spine and shoulder mechanics, you’ll love this!

Here’s the kettlebell shoulder mobility progression in the exercise video above:

• Shoulder rotations
• Kettlebell arm bar
• Small movements into adduction, abduction and external rotation
• Floor press
• Crooked arm bar with diaphragmatic breathing
• Dynamic shoulder stability from the floor press position

Technique Points:

• Never move into pain.
• Maintain a vertical forearm in the majority of the side lying drills.
• Start light. (I’m using a 12K in the video.)
• Go easy when performing the crooked arm bar, don’t force the movement and let breathing dictate the mobility.

Programming Ideas:

If you have some serious shoulder mobility restrictions, I would do this daily. You will be a bit sore at the beginning, but this is been a game changer for me and several of my clients.

If you move fairly well, I would perform this prep anytime you are training upper body. This is a great prep for overhead presses, pull-ups, benchpress and pretty much all of the kettlebell lifts.

Give it a try and let me know what you think.

As always, feel free to comment on how this has worked for you!