Flexibility and mobility. These two words have been tossed around and interchanged throughout the fitness world for years. Are these two words one and the same?

Flexibility is defined as a muscle’s ability to stretch through a given range of motion. Mobility is a joint’s ability to move freely.

Throughout the evolution of fitness, we’ve always been told that stretching is one of the most important components of a workout. When we stretch, we increase our muscles' ability to lengthen, thus improving our flexibility. But is increasing our flexibility truly the secret to improving our total body mobility?

Related: Can You Become Super Fit With Just a Full-Body Kettlebell Workout?

The answer is no. A flexible body does not equate to a mobile body. Every individual is different. No singular person has the same wear and tear on their body, and the physical demands required of each body is different.

As Spartans, our sport is built on adapting to whatever obstacles are thrown in our way. Whether we’re running, climbing, swinging, or carrying, we need our body to be able to move freely, and to accommodate any changes in movement on the fly. We do not need our body to be flexible. We need our body to be mobile.

Why Mobility Is SO Critical to Your Fitness

Mobility is the most important aspect in fitness adaptation. The more mobile our body is, the lower we can squat, the more we can efficiently climb uphill, and the easier we are able to swing across the monkey bars. It is also one of the key components that will assist or resist in our body’s development of chronic aches and pains. Ultimately, mobility is crucial to reach our potential in both Spartan racing and in life.

Related: 7 Days to Increased Muscular Flexibility

Today, we are introducing you to mobility. Mobility is built through dynamic movements and can be incorporated into any level of fitness. In today’s workouts, we will be taking you through three specific flows: a dynamic workout, a stability-based workout, and a kettlebell-specific strength workout.

Dynamic Flow

In today’s dynamic flow, we are focusing on increasing our mobility in the lower back by targeting your lumbo-pelvic-hip complex, as well as our thoracic spine. We are also incorporating strength and stability to build a cohesive core. Below are the 14 moves in this workout, and the video above provides a full demonstration. (When finished, repeat these moves on the other side.)

1. Fold Forward
2. Inchworm to High Plank
3. Push-Up
4. Step to Lunge
5. Same-Side Thread the Needle
6. Open to Greatest Stretch
7. Push Back to Straight Legs
8. Return to Lunge
9. Step to Deep Squat
10. Ape Reach Forward
11. Open
12. Return to Ape Reach
13. One Arm Up, Both Arms Up
14. Stand Up

Related: Must-Try Mobility & Stability Exercises to Crush Upper-Body OCR Obstacles

Stability Flow

For our stability flow, we will be utilizing our animal base positions to move freely while utilizing our core stability. This will increase our range of motion in our hips and shoulders, while simultaneously improving our core stability through both the anterior and posterior chain. Below are the 12 moves in this workout, and the video above provides a full demonstration. (When finished, repeat these moves on the other side.)

1. Set Crab Position
2. Left Leg Underswitch
3. Right Leg Underswitch Tap
4. Left Leg Side Kick Through
5. Return to Beast
6. Right Leg Side Kick Through
7. Set Crab
8. Left Leg Underswitch
9. Loaded Beast
10. Left Leg Reach
11. High Plank
12. Right Leg Underswitch

Strength Flow

Kettlebells are a functional strength training tool, and their purpose is to build mobility through strength. Our bodies use a combination of core stability and strength, functional mobility, and gravity to control the kettlebell as it swings through space. As the bell moves, our body gets away from rigid single-plane movements and works in a 360-degree fashion to build a well-rounded body.

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Today’s kettlebell flow is a multi-joint, multi-planar flow. We will be targeting the shoulder complex as well as the lumbo-pelvic-hip complex. This total-body flow will improve our stability, mobility, and strength in a short sequence.

Remember, whenever working with kettlebells, focus on form first and foremost. Start light and progress in weight as you improve in strength and stability. Below are the 12 moves in this workout, and the video above provides a full demonstration. (When finished, repeat these moves on the other side.)

*If you do not have a kettlebell, gallons of water or laundry detergent make a great alternative.

1. Single-Arm Swing
2. Single-Arm Snatch
3. Step Back to Kneel on Opposite Side
4. Windmill
5. 90-90 Position
6. Bring Bell to Front Rack
7. Press Bell Overhead
8. Windmill
9. Return to Kneel
10. Step Up to Stand
11. Figure 8 to Bottoms Up 
12. Halo

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