Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs. Also ensure that as you come back down from the seated position that you lie down slowly using your abs to resist the downward movement.
Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips. Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders.
One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). The horizontal row is one of the movements that often gets neglected with kettle bell training but it is important to counteract all the sitting that so many of us do these days.
The main abdominal benefits come from preventing the hips from falling to the floor during the movement. As you row the kettle bell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm.
Start with a very light kettle bell to begin and master the movement before increasing the weight. You will actually find that this kettle bell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement.
This is an advanced kettle bell exercise that is based upon the regular swing but the movement goes sideways rather than forwards and backwards. I can’t emphasize enough how important it is to become a real expert at the regular kettle bell swing before moving onto this exercise.
Without good technique and form you risk hitting your knee with the kettle bell as it comes across the body so be super careful. The Kettle bell Swing, Clean, Snatch and Pistol Squat are all core intensive.
With kettle bell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettle bells but can ultimately be your downfall if you core/ abs are not strong enough and able to deal with the load. It is for this reason that you should always build up your kettle bell training slowly and allow your core muscles to develop along with everything else.
I’ve included some sample repetition numbers above but you can alter these depending on your goals. Once you have completed the kettle bell ab workout you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits.
Kettle bells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettlebellexercises are excellent for intense full-body workouts, to build strength and muscle tone, burn calories and help you get rid of your belly fat.
But here’s why you should consider using one: the unique combination of uneven weight distribution and explosive movement involved in kettlebellexercises engages the core like no other. Not to mention the fact the exercises use multiple muscle groups at the same time, which sends your body into fat-torching mode.
One mistake many beginners make with the racked position is “gripping” the handle from the top. Don’t Skip the Warm Up Even though we’re focusing on our abs with these exercises, the swinging and lifting of our kettle bell involves a lot of shoulder mobility and strength.
This should include light aerobic work followed by dynamic stretches, such as shoulder swings or even a vinyls flow. Maintaining a slight bend in your knee, with your core engaged and back flat, lean forward and grasp the kettle bell with both hands.
In one fluid motion, explosively drive the hips forward while swinging the kettle bell. Avoid using your arms and shoulders to aggressively yank or lift the kettle bell up.
Begin standing with your feet slightly wider than shoulder-width apart, kettle bell on the ground in front of you. Bend at your hip with your back in a straight line and grasp the kettle bell.
Lift the kettle bell so your arm is just resting on your inner thigh while your knees are still bent. Now explosively drive hips forward, pushing the kettle bell up and out into a swing.
Once the kettle bell is above shoulder height, instead of letting it drop like in a regular swing, begin to rotate your hand into the racked position. Push skyward in the racked position once it is directly over your extended arm.
Begin lying on the floor on your back, arm extended with your kettle bell in the racked position. The renegade row works the entire core, along with the arms and back.
Keep your core engaged and body in a straight line from head to toe. This really engages the stabilizer muscles of the core, as well as the obliques, due to the amount of control required to keep the kettle bell from straightening out.
With that being said, it’s best to build up your core strength and swing proficiency before attempting these, as there is a risk of hitting your opposite knee if you’re lacking control. Keeping your back straight and core engaged, feet hip-width apart, lean forward a grasp the kettle bell with one hand.
Push your hips back, then thrust them forward, directly your arm laterally across your body. Keep your core tight as you swing back down past your opposing knee, then thrust forward again.
The windmill engages the entire core while you’re holding your kettle bell skyward in the racked position throughout the movement. Begin standing with your kettle bell locked in the rack position above your head, arm extended fully.
Position your feet wider than shoulder width, toes slightly turned out. Bend forward at the hips, keeping your kettle bell in place, as you rotate toward your left foot with your right hand.
Touch your foot, then raise back up to the starting position, maintaining the balance of the kettle bell over your head. Begin in a plank position, hands beneath your shoulders, with your legs in a wide, should-width stance.
Reach with your left hand and grab the kettle bell, keeping your abs tight. The side plank row is a challenging exercise for your obliques, while also targeting the shoulders and back.
Begin in a push up position with your left hand holding your kettle bell, your feet placed slightly wider than hip-width apart. If you find the pull to be too difficult without arching, either lower your weight or focus on other core-stabilizing exercises like the renegade row until your core is strengthened.
Begin lying on your back with your knees bent and feet flat on the ground. Press your kettle bell above your chest, keeping your arms straight without bending your wrists.
Inhale, pull your shoulders down and back, and slowly lower the weight behind you (as far as you feel comfortable). For the exercise, we use a kettle bell in one hand, providing extra engagement for your obliques and stabilizer muscles as you work to balance.
Integrating these kettle bell moves into your routine will have you dropping fat to reveal a toned, strong midline. Try substituting out some of your regular exercises with these kettle bell options and notice the difference not only in how your muscles engage, but in your overall fitness.