Top 5 Kettlebell Ab Exercises

 

Everyone knows that kettlebells are awesome for core strength; the swing, clean, snatch, turkish get up, windmill, and about a hundred other kettlebell exercises incorporate multiple muscle groups to give you a killer workout, especially for your midsection.

If you're looking for specific kettlebell ab exercises, kettlebells can do that too! I use a supplementary kettlebell ab workout after each strength and conditioning session to build additional core strength. These kettlebell ab exercises are quick and effective and can be combined with any number of bodyweight exercises to build additional core strength.

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1) Kettlebell Sit Up (2-Hand) - This is a core kettlebell ab exercise that's relatively easy to perform. Start in a lying position with your knees bent and your heels on the ground (do not secure your feet). Roll over and pick up the kettlebell with both hands, hooking your thumbs inside the handle and grabbing the "ball" part of the kettlebell. Press the kettlebell directly over your chest and keep your arms straight with soft elbows (lockout is not necessary). Perform a sit up by activating your core; try to pull your bellybutton into your body towards your spine. Roll up slowly keeping your eyes on the kettlebell (if it starts coming down, get out of the way!). Sit up straight at the top of the rep, then slowly roll back down. The kettlebell sit up can also be performed with a count up or down for additional difficulty.

2) Kettlebell Sit Up (1-Hand) - Similar to the 2-Hand kettlebell ab exercise variation, the 1-Hand Kettlebell Sit Up involves the same standard sit up motion, however, by only holding the kettlebell with one hand, you are required to use additional core strength to keep your shoulders square to the ground. Again, start in a lying position with your knees bent and your heels on the ground (unsecured again). Roll over and pick up the kettlebell with both hands and rack the kettlebell on one side. Try to find a comfortable, secure position on the back of your arm before pressing the kettlebell with one hand. Keeping your eye on the kettlebell, sit up slowly coming to a sitting position at the top of each rep. Roll back down in a controlled motion. Keep your shoulders squared throughout each rep, allowing your body to twist as little as possible. This kettlebell ab exercise is excellent for building the core strength necessary to perform the Turkish Get Up exercise with no hand assist, as well as for double kettlebell sit ups and double kettlebell Turkish Get Ups.

3) Kettlebell Ab Extension - This kettlebell ab exercise actually requires more than just core strength; at the top of each rep, you'll need shoulder, leg, and back strength to maintain a rigid position. Start in a lying position, roll over and pick up the kettlebell with both hands hooking your thumbs inside the kettlebell handle and hold the "ball" of the kettlebell. Bring your knees into your chest and lift your shoulders of the ground, crunching the kettlebell between your arms and legs. Slowly extend your arms and legs at the same time, attempting to straighten your limbs as much as possible. At the top of the rep, make sure you don't touch the ground with the kettlebell or your feet. Pause for one second with the kettlebell and your feet 2-4 inches from the ground before crunching back into the start position.

4) Kettlebell Up & Over - Similar to the Kettlebell Ab Extension, this kettlebell ab exercise requires shoulder and back strength in addition to core strength. Start in a lying position with your knees bent, roll over and pick up the kettlebell with both hands, holding it by the "ball" of the kettlebell. Extend the kettlebell behind your head while keeping your elbows in and straighten your arms. Tap the kettlebell on the ground behind you before raising the kettlebell off the ground while keeping your arms straight. As soon as the kettlebell is directly above your chest, perform a 2-Hand Kettlebell Sit Up. Once you reach a sitting position with the kettlebell directly above your head, slowly lower it between your knees while keeping your arms as straight as possible. Tap the ground between your legs before raising the kettlebell back up and reversing the motion until you end up with the kettlebell behind your head. You can also choose to perform additional exercises with this movement, such as a kettlebell curl from the sitting position or a Skull Crusher when you pick up the kettlebell from behind your head.

5) Kettlebell V-Up - This kettlebell ab exercise requires tons of core strength, balance, flexibility, and agility. Start the Kettlebell V-Up from a lying position, roll over and pick up the kettlebell with both hands grabbing the side handles. Hold the kettlebell with your arms straight over your stomach while also holding your legs together and straight about 2-4 inches off the ground. Sit up while simultaneously raising the kettlebell over your head and spreading your legs apart. Pause briefly at the top of the rep before rolling slowly down while bring your legs together. For this kettlebell ab exercise, it's important to master the motion with your bodyweight before attempting it with weight

Kettlebell V-Up

 

Jenny Farber of the JL F.I.T. Kettlebell & Movement Gym gives a how-to on the "V-Up" kettlebell exercise. This kettlebell exercise is excellent for agility, coordination, balance, and conditioning, and it's also very entertaining to learn and perform.

That's the top 5 kettlebell ab exercises! You can see a video where I incorporated a bunch of the exercises here: