Brettzel, Tactical Frog, & Pump Stretch: Flexible Steel Stretching Routine

In this video, I walk you through three of my favorite stretches from the Flexible Steel system: the pretzel, the tactical frog, and the pump. These are the stretches I use to keep my hips, shoulders, and spine moving well so kettlebell training feels better and more sustainable.

You don’t need to be naturally flexible to do these. I’m not. You’ll follow along with me as we focus on good positions, relaxed breathing, and letting the stretch happen instead of forcing range. The pretzel works the upper back and shoulders, the tactical frog opens up the hips and groin, and the pump ties everything together for the shoulders, hamstrings, and calves.

I use these stretches to support squats, swings, and get-ups, especially on days when my body feels tight or beat up. They’re simple, repeatable, and easy to work into your warm-up or cooldown.

If you want to see how mobility work like this fits into a full kettlebell practice, Kettlebell 101 shows you how to warm up, train, and recover so you can keep getting stronger without feeling wrecked.