Best Core Workout With Kettlebells
Level Up: Best Core Workout with Kettlebells
If you’re trying to prime your core for athletics or general fitness, the kettlebell is a great place to start. This kettlebell core workout includes five exercises that will ratchet up strength and improve stability for all sorts of movement.
Getting PowerBlock™ adjustable kettlebells will let you adjust the weight to match your current needs. Plus, you can do a kettlebell core circuit anywhere that’s convenient, including your home, the beach or a hotel room.
Kettlebell Core Workout Notes
- Go slowly and prioritize correct form to reduce injury risk.
- Your feet should be shoulder- to hip-width apart unless otherwise noted.
- Aim for 12-15 reps with each exercise.
- Start with one circuit and lighter kettlebell weights. Gradually build up to three circuits with higher weights.
#1: Kettlebell Swings
- Place a kettlebell upright on the floor and stand behind it.
- With your back flat, bend over and grab the kettlebell handle in both hands.
- Raise the kettlebell to knee height, then swing it back between the legs. Bend the knees slightly as you do.
- In one motion, straighten your knees and hips while swinging the kettlebell back upwards until it points straight out.
#2: Double Kettlebell Squats
- Grab a kettlebell in each hand with the weight against the back of the forearm.
- Hold the kettlebells against the front of your shoulders with palms in and elbows pointing towards the floor.
- Perform a squat by pushing your hips back, bending your knees and keeping your back straight. Don’t let your elbows touch your knees or thighs.
- Raise yourself back up by pressing into the floor using your heels.
#3: Kettlebell Romanian Deadlifts
- Stand with knees slightly bent and a kettlebell in each hand. Your arms should be relaxed with the kettlebells in front of your quads.
- Bend forward by “hinging” your hips and pushing your posterior backward. Keep your back and arms straight and your core tight.
- Stop when you feel a stretch in your hamstrings.
- Drive through the heels to raise yourself back up.
- For added difficulty, do a single-leg deadlift by shifting your weight to one leg raising the other one straight behind you as you lower the kettlebells.
#4: Kettlebell Overhead Squat
- Place your feet slightly wider apart than for a normal squat.
- Hold a kettlebell in one hand and raise it directly over your head with the arm straight.
- Perform a squat as you would for the double kettlebell squat. Pause briefly before raising yourself to the starting position.
- Do half the reps with the kettlebell in one hand and one with the other hand.
#5: Kettlebell Press-Up to Sit-Up
- Lie face-up with knees bent and feet flat on the floor. Use both hands to hold a kettlebell against your chest.
- Press the kettlebell upwards until your elbows are straight.
- Perform a sit-up while driving your feet into the floor and raising the kettlebell above your head.
- Slowly lower yourself to starting position.
- For added difficulty, hold the kettlebell in one hand or a kettlebell in both hands.