These are my top 5 Kettlebell Core Exercises to improve Core Strength, Mobility, Flexibility, and Stability.
Background
I run a Kettlebell Community, and over 100 new people join every day. The question “What are your top 5 kettlebell core exercises?” regularly comes up. Here’s my detailed answer and reasoning for the pick.
The answer is: It changes. Why?
It changes because I don’t think “Exercises“. I think “Core” which is the whole torso/trunk. In the Torso, we have the spine, and around that are muscles that act upon it. What do we want to work? We want to work from all angles. Thoracic flexion, extension, rotation, and more. Many different exercises can work those angles.
As a side note, of course, the abs are also part of the core and are usually thought of as being the Core, but this is incorrect.
Top 5 Kettlebell Core Exercises
My top 5 kettlebell core exercises that address all the angles are:
- Single Kettlebell Snatch
- Single Kettlebell Side Bend
- Windmill or Bent Press
- Jefferson Curl
- Triceps Extension and Crunch
Why are these 5 kettlebell exercises my pick?
1) Single Kettlebell Snatch for Core Strength
The Kettlebell Snatch is dubbed the King of kettlebell exercises and for good reason. It’s great for explosive power, which is Strength and Speed. It’s great for endurance both muscular and cardiovascular, but in our case…
I picked the Single Kettlebell Snatch for the anti-rotational work. This means resisting Thoracic Rotation and Flexion. Doing so creates strength in that area.
The Double Kettlebell Snatch also works the Core but not in the same way that the Single Kettlebell Snatch does. When working with one kettlebell there is a force pulling on one side of the body, the side that is holding the kettlebell, and that force needs to be resisted. This is the work that creates the strength in the Obliques (front view), Rotatores, and Multifidus (back view).
2) Single Kettlebell Side Bend
I picked the Single Kettlebell Side Bend for the lateral work with the spine. The lateral movement engages different muscles. Muscles that are generally not worked in this way. I also like to bend from one side all the way to the other side. Again, if you use two kettlebells, then you are not getting the same effect, this is perfect for single kettlebell work.
Muscles worked: Quadratus Lumborum, Obliques, Lattisimus Dorsi, Erector Spinae, and many more.
To Perform: Stand straight holding a kettlebell hanging next to you. Bend the spine to the side so that the kettlebell lowers toward the knee. Come back up into a standing position.
3) Windmill or Bent Press
The Windmill and Bent Press are very similar but not the same when it comes to the weight overhead. The movement going down is extremely similar. With the Windmill you press the weight overhead and then move down and up. With the Bent Press, you pull the weight down, push yourself under the weight, and stand up with the weight overhead. I like the latter more because of the work the Lats do.
In simplistic terms, with both you perform Thoracic rotation and flex at the Hips. There is so much goodness to be had from both. I picked them for the part of coming up from the bottom position, i.e., being in the bottom position with the weight overhead and then coming back into a standing position. There is so much work required by the Quadratus Lomborum, Latissimus Dorsi, Obliques, other back muscles, Gluteus Maximus, and Hamstrings.
4) Jefferson Curl
I picked the Kettlebell Jefferson Curl for the work the muscles around the spine do to extend. Remember how we always hear “Don’t lift with the back”, this is that time you actually do lift with the back. This is such a great exercise for flexibility and creating strength through movement in the thoracic spine, i.e. lifting with the spine.
When we lift heavy weights with a Deadlift, we keep our back straight, and the back muscles work isometrically by keeping the spine unmovable. With the Jefferson Curl, we do the opposite and use a lighter weight than we would Deadlift and Curl the weight with the spine.
5) Triceps Extension and Crunch
I picked the Triceps Extension and Crunch to work the exact opposite side of the Torso that the Jefferson Curl works. There is no need to perform a Triceps Extension but it feels so natural and finishes the movement with the weight going in the direction that you want to extend the Crunch into.
To Perform: Lay flat on the ground with a kettlebell held above your head. Bend the elbows to lower the kettlebell and then extend the elbows and follow through by performing a Crunch.
To learn these exercises step-by-step with progression and professional coaching, come and join IKU™ Kettlebell Technique.
Top 3 Kettlebell Core Exercises
If I had to condense the top 5 kettlebell core exercises into the top 3 then it would be:
For rotation, lateral thoracic flexion, and thoracic extension.
Note: You will find different articles from me on this topic but you’ll always see me address the angles, i.e. perhaps five different kettlebell exercises to work the Core but the same angles addressed.
