Kettlebell Twist
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Core Training
Functional Strength
Rotational Power
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Kettlebell
Mat (optional)
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Intermediate
Overview
The Kettlebell Twist is a seated rotational core exercise that targets the obliques and deep abdominal stabilizers. By incorporating a kettlebell, this movement enhances rotational strength and control, making it ideal for athletes and individuals seeking to improve core functionality and stability.
Muscles Worked
PRIMARY:
Obliques
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Erector spinae
Deltoids
STEP-BY-STEP INSTRUCTIONS
Sit on the floor with your knees bent and feet flat, holding a kettlebell with both hands close to your chest.
Lean back slightly to create a V-shape between your thighs and torso, engaging your core.
Lift your feet a few inches off the ground for added difficulty, or keep them grounded for a beginner variation.
Rotate your torso to the right, bringing the kettlebell beside your hip.
Return to the center, then rotate to the left, bringing the kettlebell beside your left hip.
Continue alternating sides in a controlled manner, maintaining core engagement throughout.
Benefits
Enhances rotational core strength and stability
Improves balance and coordination
Strengthens obliques and deep abdominal muscles
Supports functional movements involving twisting and turning
COACHING CUES
Keep your spine neutral and chest lifted
Rotate through your torso, not just your arms
Engage your core to control the movement
Breathe steadily; exhale during each twist
Notes
The Kettlebell Twist is an effective exercise for developing rotational strength and core stability. Incorporating this movement into your routine can enhance athletic performance and support daily activities that involve twisting motions.