The KB Roll uses the kettlebell to work out knots and trouble spots, as well as increasing flexibility in the Achilles tendon and low calf.
Calf mobility is needed to reach the bottom of the full squats: back squats front squats, overhead squats, full snatches, full cleans, wall ball, thusters, pistols (!), etc. Not to mention running, double unders, box jumping, toes-to-bar, among others. The Achilles in particular often gets so tight the skin around the tendon can hardly move. It’s a crucial spot that is easy to forget.
1. Start with the KB handle at the bottom of the Achilles where it attaches to the heel
2. SLOWLY, and with much control, do about 10-15 reps per position of: pointing the toe straight down, rolling the ankle outward externally (pinky toe's direction) so it is facing away from your resting leg, rolling the foot to point internally (big toe's direction)
3. If you find a knot, breathe deep and let your muscles relax over the KB handle. Do not try to mush it down.
4. Slowly move up the Achilles (toward the knee) to the bottom of the calf repeating the above. Feel free to go all the way up the calf to right below the knee joint.
5. Spend about 2-3 minutes per side.
Retest and enjoy!