Kettlebell V-up
Lying V-up holding a kettlebell overhead — combined trunk and hip flexion under overhead load.
Level: Foundation
Primary: Abs
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The rectus abdominis drives spinal flexion. The hip flexors lift the legs. The deltoids hold the kettlebell overhead. The deep core stabilizes the spine.
How to perform
Setup
Lie flat on your back holding a kettlebell with both hands overhead, legs fully extended. Trunk braced.
Execution
Simultaneously raise the straight legs and arms toward each other, forming a V at the top. The kettlebell reaches toward the feet. Lower back to the floor with control.
Common mistakes
- Not lifting simultaneously.
- Bending the knees.
- Going too heavy.
- Cutting the V at the top.
- Holding the breath.
Progressions and regressions
Regress to bodyweight V-ups. To progress, increase load, work pause V-ups.
Programming notes
Loaded ab work. 3 sets of 8-12 reps, twice a week.
