Evidence-Based Exercise

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Kettlebell strength training and flexibility/mobility. Are you feeling stiff? 10 KB exercises to challenge your ROM 💥 MOBILITY “The problem is my body is pretty stiff, which is no surprise with the life I’ve been living. Maybe there are some better/easier/more suited methods, routines etc. for a completely unsporty guy like me?”

Maybe you can relate to this question. For those that do, here are some kettlebell exercises you can use to put your own ROM challenging routines together with kettlebells:

Spiral press https://youtu.be/_8DoiwkYWxw?t=416

for thoracic rotation

Pull-over into scap opener for triceps, lats, and scapulae

https://youtu.be/FSo7QU2J0jk

Racked deep squat for ankles, knees, and hips

https://youtu.be/RoHkcnmxBGI?t=728

Thoracic hyperextension lift for thoracic extension

https://www.instagram.com/p/BZ83TIjBkQc/

Side bend for thoracic lateral flexion

https://youtu.be/WmRc2MWx5WE

Rotational clean for thoracic rotation and hips

https://www.instagram.com/p/BkHmTsHHmHd/

Jefferson curl for thoracic and hip flexion

https://youtu.be/NFXqqvZGAHY

Cossack squat for hamstrings

https://youtu.be/RoHkcnmxBGI?t=1033

Overhead reverse lunge for thoracic and hip flexors

https://youtu.be/nv3ywNu3cfE?t=754

Windmill for thoracic, shoulders, and hips

https://youtu.be/RoHkcnmxBGI?t=1190

Meditative Exercises

Yoga

Tai Chi

Links

Maryland Warrior Dash

Washington D.C. Rugged Maniac

Washington D.C. Bonefrog Challenge

Reebok Spartan Race