Kettlebell Bob and Weave: Train Laterally and Mobilise Your Hips

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell bob and weave introduces lateral movement into your kettlebell routine, a much-needed shift from the usual forward and backwards patterns most people follow.

This exercise challenges coordination, strengthens the legs and glutes, and improves hip mobility, making it a functional choice for warm-ups or cardio-focused circuits.

What Is the Kettlebell Bob and Weave?

The bob and weave involves holding a kettlebell at chest height while performing a lateral dipping motion, imagine ducking under a rope in a boxing gym.

It’s a blend of squat, side lunge, and coordination drill all in one.

Why the Bob and Weave Matters

Lateral training helps you move more athletically. It activates muscles in ways that traditional sagittal plane (forward/back) exercises don’t.

You’ll develop stronger hips, more resilient knees, and better movement awareness. It’s also a cardiovascular challenge when performed continuously.

Muscles Worked in the Bob and Weave

• Glutes and hamstrings
• Quadriceps
• Adductors
• Core stabilisers

How to Do the Kettlebell Bob and Weave (Step-by-Step)

1. Hold a light to moderate kettlebell in a goblet or standard position high on the chest.
2. Take a wide stance and shift your weight laterally to one side.
3. Bend the leading knee while keeping the chest lifted and spine neutral.
4. Dip under as if ducking beneath a rope.
5. Shift to the opposite side and repeat.

Tip: Always move from the hips, not the lower back.

Watch the kettlebell bob and weave in action. Note the upright posture and hip-driven movement.

Common Mistakes to Avoid

• Holding the kettlebell too low, which pulls the spine forward
• Rounding the back rather than hinging at the hips
• Shifting weight into the toes instead of heels
• Moving too quickly without control

Warm-Up Drills to Prep for the Bob and Weave

• Hip circles (10 per direction)
• Bodyweight side lunges (5 per side)
• Kettlebell goblet hold (30 seconds)

Progressions and Regressions

Regression: Perform bodyweight only or reduce depth of the dip.

Progression: Add a step or shuffle between sides or pair with upper body movements like a curl or press.

Programming Tips and Repetition Goals

• Use 6–10 reps each direction or 30–60 seconds of continuous movement.
• Add it to warm-up circuits or high-rep cardio sessions.

Bob and Weave vs Side Lunge

• Both work the hips and glutes, but the bob and weave adds continuous flow and rhythm.
• It’s less about strength and more about mobility, awareness, and conditioning.

Related Exercises You Can Try Next

• Kettlebell Side Lunge
• Kettlebell Goblet Squat
• Kettlebell Lateral Swing

Want More Smart Kettlebell Training?

Explore more of my kettlebell tutorials and training guides to build a stronger, more mobile body.

You’ll find detailed breakdowns of essential movements, progression plans, and tips to refine your technique.

Improve agility and coordination further. Check out all kettlebell exercises to train like an athlete.

Frequently Asked Questions