{
  "id": 13702772,
  "title": "'This is the single kettlebell exercise I teach clients for supercharged mobility and strength,' says a personal trainer",
  "url": "https://urgent.news/2026/10/11/this-is-the-single-kettlebell-exercise-i-teach-clients-for",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-10-11T11:00:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/this-is-the-single-kettlebell-exercise-i-teach-clients-for-supercharged-mobility-and-strength-says-a-personal-trainer"
  },
  "original_language": "en",
  "account": "Kettlebell trainer highlights a supercharged mobility and strength exercise\n\nAdding weight to mobility workouts enhances their effectiveness by increasing resistance, exerting more effort, and optimizing control. The figure-4 kettlebell deadlift is one such exercise, effectively mobilizing the hips while stretching the glutes, making it an excellent choice for various clients. This move demands a moderate-weight kettlebell and a bench or similar object for support. Here's how to execute the kettlebell figure-4 deadlift correctly:\n\n1. Stand to the left of a sturdy box, bench, or alternative, positioning your right foot's outer edge on the box and drawing your right knee down to form a figure-4 shape with your hips.\n2. Grasp a kettlebell by its handle using both hands.\n3. Perform a hip hinge, pushing your buttocks back and lowering the weight through the gap between your legs, akin to executing a standard deadlift. Maintain a straight back and drawn-back shoulders, engaging your core throughout.\n4. Lower yourself as far as possible, feeling a profound stretch in your glutes, hips, and hamstrings, then push upward to return to a standing position.\n\nThe recommended workout consists of 3-4 sets of 6-8 repetitions per side. However, common errors include hunching, rotating, and forcing the knee. To avoid these pitfalls, prioritize maintaining a straight line from neck to lower back, keeping hips square and chest proud, and gradually increasing the load as your mobility improves. If your knee does not align with your foot, avoid forceful movements and consult a medical professional if pain occurs.\n\nThis exercise offers numerous benefits, such as improved back protection, enhanced hip strength, range of motion, stability, and active glutes. By focusing on proper form and gradual progression, you can optimize the gains of this powerful kettlebell exercise.",
  "summary": "A coach shares the one exercise she recommends to clients who want to increase lower-body mobility and strength.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}