ActiveWorkoutsForget crunches – these 5 standing kettlebell exercises build bulletproof core strengthGet off the floor, grab a kettlebell and try these PT-approved exercises for stronger midsection musclesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsForget crunches – these 5 standing kettlebell exercises build bulletproof core strengthGet off the floor, grab a kettlebell and try these PT-approved exercises for stronger midsection musclesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Get off the floor, grab a kettlebell and try these PT-approved exercises for stronger midsection muscles
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:Why are standing kettlebell exercises good for your core?
Jump to category:Why are standing kettlebell exercises good for your core?
When it comes to working our core, most people’s minds often turn to lying on their backs and busting out 100 crunches. While crunches do target your abdominal muscles, there are more muscles that make up your entire core, including your spinal muscles, pelvis and glutes.
“In my experience, too many gymgoers neglect standing exercises when wanting to develop their core strength,” says Reid Stafford, Senior Personal Trainer atUltimate Performance. “This is because they conflate ‘abs workouts’ and ‘core workouts’ as the same thing, and gravitate towards horizontal movements such as planks and crunches. But, if you want a strong core, you need to incorporate exercises you can perform while standing.”
But what makes standing core exercisessogood? “They require your body to focus on, not only lifting and lowering the weight, but also keeping itself stable throughout the movement and working against gravity so you don’t fall over,” explains Reid. “This brings into play those all-important core stabilization muscles.”
Why are standing kettlebell exercises good for your core?
Reid says the main reason he prefers using a kettlebell, as opposed to adumbbellor abarbell, for standing core exercises is the fact that the weight isn’t balanced equally. “With kettlebells, the weight is directly underneath the grip and therefore your body has to work harder to maintain balance and stability when holding the weight, all of which will bring your core muscles into play.”
Ready to fire up your core muscles with some standingkettlebellexercises? These are the five Reid recommends…
1. Farmers carries
(Image credit: Getty Images)
(Image credit: Getty Images)
Although traditionally a Strongman exercise, farmer carries are growing in popularity since the rise of HYROX, and a good thing too. It’s a simple exercise – walking for a set distance with a kettlebell in either hand – but, don’t let that fool you. They’re brilliant for firing up your core muscles to create spinal stablisation as you try to maintain an upright posture. They also work your shoulders, triceps, biceps, lats, traps, erector spinae, quads, glutes, hamstrings and calves, so a great full-body exercise too.
2. Single leg deadlifts
(Image credit: Getty Images)
(Image credit: Getty Images)
The single leg deadlift is a unilateral exercise (which means working one limb at a time, such as a single leg squat). Reid says he particularly likes these movements as they require an ever greater degree of balance and co-ordination. “Your body has to work even harder against gravity, which will require a strong core to perform correctly, safely, and without falling over,” he explains. As well as challenging your balance, single leg deadlifts also work your glutes, hamstrings and erector spinae.
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3. Front rack kettlebell squats
(Image credit: Getty Images)
(Image credit: Getty Images)
4. Single arm kettlebell swings
(Image credit: Getty Images)
(Image credit: Getty Images)
5. Windmills
(Image credit: Getty Images)
(Image credit: Getty Images)
Although this is one of Reid’s favourites, we’ll just say it now, these are quite hard so don’t jump in for a kettlebell that’s too heavy. That being said, windmills target multiple muscles that stabilise your trunk and hips, including the obliques which are used in trunk flexion and trunk lateral flexion. They’re a great exercise for your core because they require the abdominal muscles to contract to control the movement.
Looking for more kettlebell-inspired exercises? Try thisfive-move standing kettlebell workoutthat will take you no longer than 20 minutes. If you don’t have any kettlebells, don’t stress, there are plenty of other standing core exercises you can do that don’t require a kettlebell. If that’s you, try this15-minute standing dumbbell workoutinstead.
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GoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$52.99$28.99ViewSee all pricesDeal endsFri, Jan 24, 2025ONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.65ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl
GoFit Kettlebell Vinyl
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CAP Barbell Kettlebell$52.99$28.99ViewSee all pricesDeal endsFri, Jan 24, 2025
CAP Barbell Kettlebell$52.99$28.99ViewSee all prices
CAP Barbell Kettlebell
CAP Barbell Kettlebell
$52.99$28.99View
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Deal endsFri, Jan 24, 2025
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ONNIT Primal Kettlebell$42.95ViewSee all prices
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ONNIT Primal Kettlebell
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$42.95View
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Apex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025
Apex adjustable kettlebell$69.99$46.07ViewSee all prices
Apex adjustable kettlebell
Apex adjustable kettlebell
$69.99$46.07View
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Deal endsMon, Jan 20, 2025
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