Kettlebell Alternating V-up
V-up with a kettlebell passed between hands at the top — combines spinal flexion with grip and coordination.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Unilateral
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The rectus abdominis drives the V-up. The hip flexors lift the legs. The deltoids hold the kettlebell overhead. The grip transfers the kettlebell between hands. The trunk braces continuously. As a combined trunk and coordination exercise, this loads the abs while training hand-to-hand awareness.
How to perform
Setup
Lie flat on your back holding a kettlebell in one hand with both arms and legs fully extended.
Execution
Simultaneously raise one straight leg and the opposite arm toward each other at the top, passing the kettlebell to the opposite hand at peak. Lower back to the floor. Repeat on the other side, alternating which leg-and-arm pair lifts. Continuous tempo.
Common mistakes
- Dropping the kettlebell. Secure the grip transfer.
- Going too heavy. The combined demand caps the load.
- Cutting the V at the top. Reach the leg and arm fully toward each other.
- Bending the knee or arm during the lift.
- Holding the breath.
Progressions and regressions
Regress to bodyweight V-ups (no kettlebell) until the pattern is clean. To progress, increase kettlebell weight, work pause V-ups (1-second pause at peak), or chain with crunches.
Programming notes
Combination trunk work. 3 sets of 10-12 reps total (alternating sides), twice a week.
