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I'm in awe of people who have high levels of mobility. You know the types: the ones who can sit into a deep squat, heels planted, butt almost touching the ground (and stay there) like it's nothing. Or the ones at CrossFit pumping out heavy overhead squats like they're not casually holding a very, very loaded bar over their heads.I coach mobility several times a week, but I'm sadly not perfect. I have extremely tight ankles that I have to release every time I do a lower-body workout if I want to get any squat depth whatsoever, and dodgy shoulder joints from years of lifting without the best mobility exercises in my twenties. That said, I love mobility training, and I love coaching it even more.It's hugely beneficial for joint health, and it's beginner-friendly and low-impact. So I encourage you to grab a set of the best adjustable dumbbells and try these three dumbbell mobility exercises at home. If I had weights to hand, I wouldn't stop doing them.Watch: dumbbell mobility routine for all levelsIf you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting this exercise, especially if you find it difficult to bend, squat, or kneel.Seated leg-overs, 3x 8-10 reps per side: Sit tall with your legs extended in front of you, spine long and back straight. Position a dumbbell on one end in front of you, outside of your left ankle. For an extra challenge, place your hands behind your head or hold a second weight overhead, arms extended. Lift your left leg up and over the dumbbell, tapping it lightly to the ground, then up and over again to the starting position. Switch legs after you complete your first set of reps.Half-kneeling weighted ankle pulses 3x8-10 reps per side: Start in a half-kneeling position with your right leg forward and left knee supported behind you. Place a dumbbell on top of your right thigh. Keep your torso upright and your right heel pressed into the mat, then gently pulse your right knee forward over your toes and back, stretching the ankle. Switch sides.Cossack squat exchanges 3x 8-10 reps per side: Stand with a dumbbell in your right hand, your legs wide apart, toes pointed slightly outward. Keep your spine tall, chest lifted and core engaged. Bend your left knee and lower into a side lunge, keeping your left heel grounded and lowering your butt as far down as possible without leaning forward. Tap the weight toward your left foot, then stand. Switch hands and repeat on the other side.What are the benefits?
