Best Core Workout With Kettlebells

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.