Kettlebell High Knee Crunch
Standing kettlebell crunch with alternating knee drives — combined trunk flexion and hip flexion under load.
Level: Foundation
Primary: Abs
Movement: Compound
Type: Aerobic (Cardio)
Equipment: Kettlebell
Sports: Boxing Football MMA Running Soccer Track and Field
Target muscles
The rectus abdominis drives the spinal flexion. The hip flexors lift the knees. The deltoids and trunk hold the kettlebell overhead. The deep core stabilizes against the asymmetric load. As a combined movement, this loads the abs and hip flexors with overhead-load demand.
How to perform
Setup
Stand holding a kettlebell at chest level or overhead with both hands. Trunk braced.
Execution
Drive one knee up toward the chest while simultaneously crunching the kettlebell down toward the rising knee. Lower and switch sides. Continuous alternating tempo.
Common mistakes
- Hunching forward to chase the knee.
- Not lifting the knee high enough.
- Hyperextending the lower back during the upper-body return.
- Going too heavy.
- Holding the breath.
Progressions and regressions
Regress to bodyweight high-knee crunches. To progress, increase load, slow the tempo, or chain with overhead carries.
Programming notes
Combined trunk and conditioning work. 3 sets of 10-12 per side, twice a week.
