Kettlebell Around the Body

Target muscles

The deep core and obliques work continuously to keep the hips and torso still while the kettlebell circles. The shoulders and lats guide the kettlebell. The grip and forearms hold the bell. As a foundational kettlebell drill, this builds the coordination and core stability needed for more advanced kettlebell work.

How to perform

Setup

Stand with feet shoulder-width apart, holding a kettlebell in front of you with both hands at hip height. Trunk braced.

Execution

Pass the kettlebell around the body in a horizontal circle — from one hand to the other behind the back, then around the front. The hips and torso stay still; only the arms move. Continue passing in one direction for the prescribed reps, then reverse direction.

Common mistakes

• Letting the hips rotate to follow the kettlebell.
• Hunching the shoulders.
• Going too fast and losing the grip.
• Not alternating directions.
• Bending forward to reach behind.

Progressions and regressions

Regress to a lighter kettlebell until the coordination is solid. To progress, increase weight, work for time intervals, or chain with kettlebell halos and figure-8s.

Programming notes

Excellent warm-up movement and core stability work. 2-3 sets of 10 passes per direction, two or three times a week.