3 workouts
Mobility workouts
Windmills, halos, get-ups, carries. Move better.
Stability
25
4 rounds of 4 moves. Twisting presses, circles, windmills, squat-hold halos.
Medium1 bell
Desk Mobility
20
Bottoms-up squats, halos, warrior lunges, windmills. For a day at a desk.
Medium1 bell
KB Desk Offset
30
5 rounds with real rest. Side swings, curtsy and knee drive, clusters, hollow-hold presses.
Medium1 bell
About these workouts
Mobility with a kettlebell is slow work with a light bell. Windmills, halos, get-ups, carries, and squats with a pause at the bottom. Nothing here should be hard; it should be deliberate.
Use these on the days between heavy sessions, or as the whole session when your back has an opinion. A light bell is the right bell.