Kettlebell Series: Core

Kylie from Rich Souls Co. demonstrates a core kettlebell routine that can be done anywhere.

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January 4, 2018

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Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.

For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.

For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.

For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.

The exercises featured in this video are:

Standing Side Crunch

  • Stand with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with your arm extended down by your side.
  • Slowly bend your torso to the side, lowering the kettlebell.
  • Return to a standing position.
  • Try to eliminate any unnecessary movement in the lower body.
  • Repeat on each side 12 times.

Full Crunch with Kettlebell

  • Start on your back, knees bent, feet flat on the floor.
  • Hold the kettlebell with both hands, starting with your arms overhead and the kettlebell on the floor.
  • Pull the kettlebell overhead, toward the torso, while simultaneously sitting up into a full crunch.
  • Slowly lower back down and place the kettlebell back in its starting position.
  • Repeat 12 times.

Russian Twist

  • Start seated on the floor, knees bent, kettlebell held at chest level.
  • Lift feet off the floor and lean back slightly, keeping your core engaged, back supported and flat.
  • Twist your torso to one side, allowing kettlebell to tap the ground, then twist to the opposite side and tap.
  • Repeat for a total of 12 times on each side (24 reps).
  • To modify, allow your heels to remain on the floor.

Single-Leg Bridge

  • Start on your back, knees bent, feet flat on the floor.
  • Hold the kettlebell in one hand, arm extended directly over chest. Hold here.
  • Keep your opposite leg planted, and lift other leg off the floor.
  • Use the planted foot to push the hips toward the ceiling, then lower back down.
  • Continue this on each side for 12 reps.
  • For a modified version, keep both feet planted and simply switch arms after 12 reps.

Inchworm with a Romanian Deadlift

  • Start in a standing position, kettlebell on the floor in front of you.
  • Bend at the hips with a slight bend in the knees, and place your hands on the floor.
  • Walk your hands forward, lowering yourself into a high plank position with your core engaged.
  • Keeping your feet planted and legs as straight as possible, walk your hands backward toward your feet.
  • With legs straight—aside from a slight bend at the knees, back flat, and core engaged, grab hold of the kettlebell, squeeze your glutes, and stand.
  • Slowly hinge at the hips to lower kettlebell back down, placing it on the floor, back in its starting position.
  • Repeat 12 times.

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