View Full Version : Kettlebell Core exercises

Tony Ferous
07-28-2008, 03:55 AM
Any tips of good kettlebell core/ab/obliques moves? I searched youtube but didnt find much of very interesting..must be out there somewhere. Im trying to get me some obliques too, my ribs stick out too much!


Dave Van Skike
07-28-2008, 09:01 AM
Any tips of good kettlebell core/ab/obliques moves? I searched youtube but didnt find much of very interesting..must be out there somewhere. Im trying to get me some obliques too, my ribs stick out too much!


weird. I've heard you can have sticky-out ribs removed or shaved down.

I like windmills, nice stretch and core warm up/strenghtening drill.

Grissim Connery
07-28-2008, 09:19 AM
A good kettlebell core exercise would be all of them. heh but yeah but in all seriousness i would second the windmills. I do russian twists on the ground sometimes with a 1.5 pood or 2 pood kettlebell. with a heavier weight, these take very minimal reps to feel your whole midsection tighten up.

i think one of the best things is to just focus on your stomach while you swing. when i didn't understand the whole "breathing behind the shield" concept, i used to open up way too much between my lower ribs and pelvis. then one day i was walking through a local park and saw a guy pulling a ton of kettlebells out of his car. he was Dave Whitley, a pretty big name guy on the RKC levels. he evaluated my swing and corrected it in a flash. I stood there and started swinging, and then at the top of each swing (right when it was at nipple level or a bit below), he would push the kettlebell down. at first this was a dramatic change and it loaded my posterior muscles so much harder at the bottom of the swing. after doing several of these he told me to simulate the same feeling myself, meaning throw the kettbell down hard at the top of each swing. that's when your abs and obliques kick in hard. in order to stop that upward momentum, you have to keep your shield tight, just like you're going to take a punch. if you're abs are relaxed and weak, then you won't have the ability to throw the kettlebell down hard. try to get a friend or somebody to push the kettlebell down during your swing. have them do it just a bit at first and then gradually throw it down harder for you. once this feeling is burned into your brain, throw it down yourself.

other core stuff that is kinda fun is the gladiator press and its variations. basically you get into a yoga side plank but hold a kettlebell in the top hand. then you press the kb or dip your hip or whatever you want to have fun doing

joe waguespack
07-28-2008, 02:32 PM
I always find that KB Deck Squats really get my midsection burning and sore as hell. I do a core routine of 1/2 getups, Deck Squats, and Russian Twists. That was the first time my abs were sore in a long time. I actually find that Halo's also tense the core up pretty well also.

But as Grissim said, all KB movements tend to be good core work.

Mike ODonnell
07-28-2008, 03:59 PM
Heavy 1-arm TGUs (Turkish Get-Ups) and Windmills would be my top 2.

Greg Everett
07-28-2008, 04:44 PM
Cross-chops (http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=3&exerciseID=158) are my favorite by far, but I love TGUs, windmills and side bends as well.

Tony Ferous
07-29-2008, 03:17 AM
Thanks for the tips guys, will give em a go!

Alex Bond
07-30-2008, 07:21 AM
I'd really recommend turkish get-ups. There are a couple parts of that movement which are just brutal on the obliques.

Derek Weaver
07-30-2008, 03:51 PM
Good post. I needed some work on my swing and feel like it's slowly getting there. Abs got fired up with these tips as well.

I'd second cross chops, windmills and TGU's as well. TGU's are more of a "day after" kind of burnout for me. Whole body fatigue while doing them... then the next day my abs/obliques are pissed at me.

Dave Ogilbee
08-05-2008, 11:54 AM
Cross-chops (http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=3&exerciseID=158) are my favorite by far, but I love TGUs, windmills and side bends as well.

Did a core workout very similar to this just the other day. Haven't had a burn like that in a while, so I must have done something right :D

Joel Barnett
08-06-2008, 08:12 AM
Just a quick testimonial to cross chops. I tried them for the first time last night and they were a killer. I pulled up a WOD from way back that had zercher sand bag cleans, pull ups and cross chops. This was after some 3 position cleans. My "core" was toasted and I was sucking wind as well.

Andrew Simonis
10-15-2009, 12:37 PM
I know this is a really old post but I just actually became a member of this forum, and I thought some might find this as an intersting exercise. It works grip pretty well too. Take a towel and thread it through the handle of the kettlebell so that it sticks out each side evenly. Hold each end of the towel with one hand and start to swing the kettlebell one direction getting it up and around the back of your head and back around again. while trying to keep your body pretty still in a power position. You would do a certain number of swings and then switch direction. The KB's we have at the high school I coach at are in lbs and start small and only go up to about 50 lbs i think. I usually start lighter and work my way up to as heavy as I can handle. Please make sure no one is standing close to you and that you have a safe place to drop the kb if you have to. Give it a try and let me know what you think.

Patrick Donnelly
10-15-2009, 10:01 PM
Not to disparage your creativity, but I'd be willing to bet there are safer ways to train the core.

Derek Simonds
10-16-2009, 02:48 AM
I am imagining that you do those similar to the way you would with a club bell or a sledgehammer. I know swinging the hammer works my core.

Andrew Simonis
10-16-2009, 06:38 AM
Well i think that this can be a safe move if done correctly. Its not a fast as you can move. The Kb is never really moving towards your body, or that close to it for that matter. I mean its no more dangerous than putting weight over your head. You wouldn't want anyone standing next to you or in front of you when doing a snatch right? I suggest working up to it. I'm sure some one figured this exercise out long before me. I actually got the idea from watching a video of Jimmy Rollins from the Phillies doing swings holding the KB with a towel through the horn. I through it was pretty cool so I started to expirament myself a little.