Kettlebell Weight Shift

KETTLEBELL WEIGHT SHIFT

The kettlebell weight shift is a hip mobility exercise that is used to improve hip abduction and external rotation. Start by kneeling down on one leg have the target hip’s leg planted with the foot and knee pointed away from your midline. Hold a kettlebell with both hands relaxed in front of you and shift your pelvis in the same direction as the target hip’s foot.

Structures involved:

• Hip Joint Capsule (femoroacetabular joint)

• Pectineus

• Adductor Magnus, Adductor Brevis, Adductor Longus

• Gracilis

Related conditions:

• Hip impingement

• Squat warm up / Squat hip shift

• Internal snapping hip syndrome

• Pes anserinus irritation

• Groin strain (late stage recovery)

• Adductor strain (late stage recovery)

• adductor tendinitis / tendinopathy

• iliopsoas tendinitis / tendinopathy

Exercise videos