Top 10 Kettlebell Exercises For Your Core

Kettlebells are great for strengthening your core as a result of their shape, the variety of weights they come in and their multi purpose use.

They require stability and coordination which engages your core in most, if not all exercises performed with a kettlebell.
Kettlebells are suitable for beginners through to advanced lifters and can be used to train your entire body.

Kettlebells are extremely versatile and can be used for strength training as well as cardiovascular training.
We enjoy using kettlebells as you can perform a full body workout with just one piece of equipment.
When it comes to training your core using a kettlebell, the added challenge of having to stabilize, use balance and coordination creates more muscular tension. This is because the shape of the kettlebell is lighter at the top and heavier at the bottom, so when you shift or move the weight, you are challenged to control the speed and direction at which it moves.

We always recommend starting conservative when lifting weights and warming up to a working weight that is challenging whilst you can still perform all the necessary number of sets and reps allocated to your workout.
Kettlebell exercises generally use a large proportion of posterior chain muscles which are quite strong, so when performing things like kettlebell swings or squats, you may be able to lift heavier than if you are performing upper body or core exercises.

Regardless of what exercise or piece of equipment you are using, performing them with the right technique is key to avoiding injury and getting the most out of your workouts.

This may be the most well known kettlebell exercise!
It is important to lift the kettlebell off the floor correctly whilst bracing and engaging your core and bending your knees to support your lower back. Once you are standing, we can begin in the set up.
Start with your feet placed wider than your usual squat pattern of hip width apart. This will create balance and stability throughout the movement.
Hold the handle of the kettlebell with both hands and allow it to hang in front of your body.
Start the swing by engaging your core and hip hinging. Meaning to push your hips back whilst having softly bent knees.
Allow the kettlebell to swing freely between your legs, keeping it high and close to your body.
It is important that you avoid squatting the movement and bringing the kettlebell low and close to the ground.
We want to emphasize using the posterior chain.
Use the momentum of the weight to swing the kettlebell until it reaches roughly shoulder height. Squeeze your glutes as you drive your hips forward to this position and stand tall with straight legs at the top.
Repeat and feel the burn!
Continue to breathe and brace your core throughout each swing.

The kettlebell Russian twist is a great exercise for targeting the core muscles, In particular the obliques which are on the sides of your body.
These are targeted by the twisting motion of the movement.
Set up by sitting on the floor, placing your feet down and on the ground in front of you.
Slightly lean back your torso and with the kettlebell held in both hands, twist from side to side.
Whilst learning this movement and strengthening your core, keep your feet planted on the ground and relatively close to your body. This will avoid any lower back pain. As you progress you can take your feet out, further away from your body, even lifting them off the ground if you are more advanced or ready for the challenge.

The Turkish get up is a more advanced core exercise and requires coordination and a base level of strength to be able to perform correctly.
Start by lying on the floor with a light kettlebell in one hand, extended up towards the ceiling. Bend the leg of the same side and plant that foot on the floor. With the other arm and leg, extended these out straight to lay flat against the floor.
Start initiating the push off the floor by pressing the kettlebell up towards the ceiling and keep your chest open. Use the bent knee and flat hand on the floor to support yourself getting up to a half kneeling position with your hips raised and arm remaining extended. Return to the floor in a slow reverse motion and repeat.
This movement engages your full body! Core muscles, both front and back as well as your upper and lower body.

The sit up is a well known and simple core exercise. By adding a kettlebell to this, you are increasing the resistance and challenge of both the up and down phase by utilizing load and need for stability.
We start this by keeping the weight close to our body and over time, progressing to holding it further away from our center of mass. We recommend using a lighter weight for this so as not to put too much strain on the upper body and keep the focus on the muscles of the core.

A lateral kettlebell side bend works the oblique muscles similar to the Russian twist. However you perform this movement standing and do not need to move the kettlebell. Hold the handle in one hand and keep the arm long and down by your side.
Laterally bend your body to the side allowing the kettlebell to travel down the side of the leg. Use your core muscles to return to your straight standing position and repeat.

Performing the kettlebell windmill focuses on strengthening the core, works on your mobility and shoulder health.
This is a more advanced movement and not something we recommend for beginners.
It is important to bear the load in your back heel when hip hinging and pushing your hips back to initiate the movement.
If you have the flexibility, keep both legs straight to stretch and lengthen the hamstrings. If you are unable, have a soft bend in the knees.
Keep the arm straight and your eyes on the kettlebell above you as you lower your torso and opposite arm down to touch the ground in front of you before returning to the start position. Keep your chest proud and open throughout.

The kettlebell halo is performed with a light kettlebell and focuses on drawing circles around your head like a halo to develop your shoulder mobility and core stability. 

Begin by grasping the kettlebell as close to the base of the handles as possible and inverting it so that the base of the kettlebell faces upwards, 

Begin by lifting the kettlebell above your head and circling to one side. Circle all the way around and stay close to your head before reversing the circle and going in the opposite direction.

The plank is a staple core exercise for the Base Body Babes. We like to add a challenge to this movement by introducing a kettlebell drag.
This plank needs to be performed on your hands instead of your forearms.
Start with the kettlebell by the side of one of your hands and when ready, transfer your weight to the opposite side so you can grab the kettlebell and slide it across the ground until it reaches your other hand. Place your raised hand back to the floor and now do the same on the other side, Shifting and dragging the weight from side to side.

The kettlebell farmers carry is not only good for core stability, it is also a great exercise for improving your posture and grip strength.
Holding a kettlebell of the same weight in each hand, keep your arms long and shoulder blades pulled back and down, keeping good posture. Walk slowly and keep your core braced with each step.

The kettlebell clean + jerk requires strength, powder and speed.
It is a full body movement that targets coordination, core and back stability and conditions the entire body.
Start in a low squat and with the kettlebell on the floor between your feet, grab it with one hand.
Drive up to a standing position and place the kettlebell in a rack position on the same shoulder.
From here, push press by starting to squat and explode out of this position whilst driving the kettlebell up towards the ceiling. Drop back down to the starting position, repeat and change arms when you’re ready.

Here is an example kettlebell core program for you to try!

A1. Kettlebell Farmers Carry: 2 Laps – (20 seconds of walking)
A2. Kettlebell Plank Drag: 20 reps (10 each side)
A3. Kettlebell Russian Twist: 20 reps (10 each side)
A4. Kettlebell Halo: 10 reps (5 each side)

Repeat for 3 rounds at the end of your next workout for a great core finisher.

We would love to see you join us on Base Body – The App and see how we incorporate kettlebells into our training programs for strength, core stability, coordination and full body conditioning.
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