Kettlebell Core Exercises
Kettlebell Core Exercises
Kettlebells can help you build stronger core muscles. Find a wide range of core-focused kettlebell exercises in our exercise guide.
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Bear Crawl
• Start on your hands and feet, with a kettlebell placed between your hands.
• Bear crawl forward until the weight is between your feet.
• Using the arm that is furthest back, grab the kettlebell and pull it forward until it’s as far away as possible.
• Repeat, using the other arm.
WHY IT WORKS: This exercise helps improve your cardiovascular endurance, as well as your strength.
Cross-Body Snatch
• Place a kettlebell outside one foot.
• With the opposite hand, grab the handle and pull it upwards, across your body.
• Stand, finishing with your arm extended and the kettlebell high in the air.
WHY IT WORKS: This snatch variation engages your core, especially your obliques.
Double Kettlebell Swing
• Stand with your legs wide.
• Lean forward from the hips, gripping a kettlebell in each hand.
• Swing both kettlebells, keeping them as in-sync as you can.
MULTIPLE MUSCLES: This exercise will target your core, glutes, shoulders, and back.
Goblet Carry
• Hold a kettlebell in front of your chests, both hands on the side of the handle.
• Walk forward.
GET GOOD FORM: Keep your core tight, your back straight, and sway as little as possible.
Half Kneeling Kettlebell Swing
• Assume a half kneeling position, with a Kettlebell in two hands.
• Hip hinge, driving the kettlebell up.
• Bring it down with as much control as possible.
WHY IT WORKS The half kneeling position makes it harder to stabilise, activating your core muscles.
Half Kneeling Shoulder Press
• Half kneel, holding a kettlebell in one hand.
• Move the kettlebell in front of your shoulder.
• Push it overhead until your arm is fully extended.
GET GOOD FORM: Keep your core braced throughout this exercise.
Plank Drag
• Assume a high plank position, with a kettlebell outside your right arm.
• Lift your left arm, and drag the kettlebell to the outside of that arm.
• Put the arm down, and repeat with the right arm.
WHY IT WORKS: Resisting the urge to rotate helps to strengthen your core.
Rotational Kettlebell Swing
• Start with your feet shoulder width apart.
• Hold the kettlebell on the floor just outside and in front of your right foot.
• Rotate, swinging the kettlebell to the opposite shoulder.
• Follow the downward swing until the kettlebell is on the floor.
AKA: This is also known as a Kettlebell Side Swing.
Side Bend
• Stand tall, holding a kettlebell in one hand.
• Push your bum laterally to one side, lowering the kettlebell on the other side.
• Reverse the movement to complete a rep.
TOP TIP: The kettlebell should end just below your knee.
Sit Up and Press
• Lie back on an exercise mat with your feet planted to the floor.
• Hold a Kettlebell at your chest.
• Send your chest towards your knees.
• Press the kettlebell in front of you, and return it to your chest before lying down.
MULTIPLE MUSCLES: This exercise targets your core, shoulders, and chest.
Skier Swing
• Hold a kettlebell in each hand.
• Swing them forwards, keeping them outside of your body.
GET GOOD FORM: Keep a narrow stance throughout the exercise.
Static Hold Over Shoulder
• Hold a kettlebell in both hands and hover it over one shoulder.
• Stay in this position, and try not to twist your torso.
GET GOOD FORM: Do not let the kettlebell touch your shoulder.
Suitcase Carry
• Hold a kettlebell in one hand.
• Walk forwards, standing as tall as possible.
TOP TIP: Use your core muscles to stabilise you, and prevent you leaning to one side.
Suitcase Deadlift
• Place a kettlebell on the floor, outside one foot.
• Hinge forward and grab the handle.
• Reverse the movement and drag the kettlebell up your body.
WHY IT WORKS: This unilaterally loaded deadlift works your core by keeping you upright.
Torso Twist
• Sit on a weight bench.
• Holding a kettlebell in both hands, bring it from one side of the body to the other.
VARIATION: To make this exercise harder, lift your feet off the floor.
Windmill
• Stand with your legs wide and a kettlebell overhead in your right hand.
• Slide your left hand down your left leg.
• Your shoulders should be straight at the top of the movement.
• Reverse back to the starting position to complete one rep.
MULTIPLE MUSCLES: Kettlebell windmills target your shoulders as well as your core.
Z Press
• Sit tall, legs straight in front of you and a Kettlebell in each hand.
•Push the weight overhead, and lock your elbows at the top of the movement.
• Hold for a moment before returning.
WHY IT WORKS: Using a kettlebell requires more shoulder and core mobility than a barbell Z press.
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