This movement is rather advanced and requires a lot of mobility.
- Stand up straight, with kettlebell in one hand overhead
- Push the hip to the side
- Try to reach to the floor with the other hand
- Keep eyes on the kettlebell at all time
- Straight legs and back
It is possible to have kettlebells in both arm to make it harder.
Notice how the kettlebell rotates with his arm when he is going down,
8. Around The World
To turn the weight round the body, or just the head works your core and shoulders.
Three types of rounds you can make around your body.
- Around the head
Hold onto the sides of the kettlebell and have it upside down in front of you. Use only the arms, don’t sway the head away and go around the head, while turning the kettlebell. It is supposed to be bottom down behind you.
Try doing 10 rounds each way.
2. Around the waist.
Swing the kettlebell around your whole body while changing hands.
- Begin standing, holding the kettlebell with the left hand
- Swing it behind
- The left hand takes it
- Brings it in front.
- There you change hands again.
Keep your body steady the whole time, let the core fight against the movement.
3. Around the legs
Swing the kettlebell in between the legs and change hand there.
- Begin standing up with width stance, holding the kettlebell in one hand
- Bend the knees like your are performing a regular swing
- Instead of flexing the hips to bring the kettlebell up, catch is behind the legs with the other hand
- Bring the kettlebell back in front and go under your thigh and catch it again.
Everything you do with the kettlebell strengthens the core, so without noticing you are building abdominal strength. If you want to focus better on the abs, you can add the kettlebell to any regular core movement. For example the sit up, russian twist and hollow rock to make it more demanding.
Hollow rock movement require the whole body to hold tension while you rock front and back, without resting your legs or shoulder blades on the floor. Add the kettlebell, keep it overhead the whole time and lock out the elbows.
- Sit on the floor
- Raise your legs
- Bend the knees, lean back
- Lift the kettlebell from side
- Bring it to the other side
- Front and back
- Kettlebell-Exercises: Photos courtesy of CrossFit Inc