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The Best Kettlebell Abs Exercises


The Best Kettlebell Abs Exercises

Use these kettlebell abs exercises to take your core strength to the next level.

Kettlebells are an awesome tool for true core training. Besides making you look like the absolute man on the beach, a strong core is critical to athletes who want to perform at peak levels and stay healthy, for all athletic movements (running, jumping, cutting, etc) start with your core. Unfortunately many people think of spinal flexion and extension when it comes to “core training,”’ but these types of exercises (like crunches, weighted situps, etc) will neither help stabilize your core, nor help you reach your full potential.

So what’s the answer? The kettlebell core exercises that I’m about to show you. The great thing about kettlebells is that there are a ton of different exercises to help improve core stability, strength, and function. In particular though, the exercises below cover anti-extension, anti-rotation, hip flexion with a neutral spine, and anti-lateral flexion, thus laying the foundation down for a stronger, and more powerful, core.

Single Arm Kettlebell Carries

  • Single arm kettlebell carries can be performed in 3 different positions: overhead, rack or suitcase
  • This is an excellent exercise to improve both your shoulder, and core, stability and also functions as a great anti-lateral flexion exercise
  • Perform these at the end of your workout for 3 sets of 30 yards: 10 yards in the overhead position, 10 in the rack and 10 in the suitcase, and then switch arms
  • You can use the same weight for all 3 positions or increase the weight you use in the rack and suitcase positions

Mixed Kettlebell Carries

  • This exercise offers similar benefits to single arm kettlebell carries, except they’re a bit more difficult
  • Use the same parameters on these as the single arm kettlebell carries, and get creative by changing the position of the kettlebells (overhead, rack, suitcase, etc)
  • If you overload one side, make sure you overload the other side to maintain balance
  • Perform these at the end of your workout for 3 sets of 30 yards

Kettlebell Windmills

  • Kettlebell windmills help improve shoulder mobility and serve as an excellent anti-lateral flexion exercise to improve the exterior of your core
  • Make sure to perform these at the end of your workout for 3 sets of 5 reps on each side

Turkish Get Up

  • Turkish get ups are an awesome core exercise because they help improve stability in your shoulders, strength in your core, and mobility in your hips and thoracic spine
  • Due to the complexity of Turkish get ups I recommend performing them early in your workout and to also keep the volume low, 3 sets of 5 reps on each side is what I recommend
  • You do not want to butcher the technique on this exercise, make sure rep 1 looks like rep 5

Renegade Rows

  • An awesome bang for your buck exercise because they help develop strong lats, improve shoulder stability, and are a great anti-rotation core exercise
  • When you perform renegade rows make sure your midsection doesn’t rotate and that you’re staying tight throughout the movement
  • When you row with your right arm, push the left arm into the ground as this will help maintain a stable midsection
  • Perform 3-4 sets of 6-10 reps during your upper body workouts

Kettlebell Suitcase Deadlifts

  • Yet another great anti-lateral flexion exercise perfect for core, grip, and lower back strength.
  • Perform this for 3 sets of 5-8 reps on each side at the end of your workout

Kettlebell Farmer Walk

  • Perhaps my favorite to any workout. Heavy kettlebell farmer walks are great to strengthen the upper back, your grip, and your core. Add in a zigzag route and you’ve now got yourself a great anti-rotation exercise
  • While farmer walks alone do a great job at addressing the core, the added laps of single kettlebell farmer walks in each hand will really hit your abs and obliques
  • Perform these at the end of your workout for 3 sets of 30 yards

And there are my top 7 kettlebell ab exercises. Implement these movements at the end of your program and I guarantee you’ll build some serious core strength!

To maximize your results using these kettlebell abs exercises, 1R would recommend the following supplements:

  1. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
  2. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts
  3. Cytosport Whey Isolate – Naturally rich in glutamine, BCAA’s and other important nutrients, this protein supplement will help you build lean muscle mass when taken after training sessions
     


07 / 11 / 2017 1R