FlexKettlebell Around-the-Worlds
Muscles worked
- Transverse Abdominis
- External Oblique
- Internal Oblique
- Rectus Abdominis
- Erector Spinae
- Flexor Digitorum Superficialis
- Anterior Deltoid
- CategoryCore
- Default target3 sets × 10–15 reps
- EquipmentKettlebell
- Movement patternCore
- Training stylesHIIT, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Stand tall with feet hip-width, holding a light kettlebell by the handle in front of your hips with one hand. Brace your core and squeeze your glutes.
Movement
Pass the bell around your waist, handing it from one hand to the other behind your back and again in front, while your hips and shoulders stay square. Switch direction halfway through the set.
Form Tip
Your torso stays still while the bell travels around it; if your hips sway or rotate to chase the bell, slow down and grip tighter.
Increase Difficulty
Use a heavier bell, or speed up the passes while keeping your hips still.
Decrease Difficulty
Use a lighter bell and pause at each hand-off.