Kettlebell Swing Core Workout

Alternating One-Arm Swings


Hold kettlebell in right hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. When the kettlebell is at its highest point, it will be momentarily “weightless”—this is when you’re going to grab it with your left hand, letting go of the right. Swing back down and repeat; always switching hands at the top. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.

Windmills Left

Kettlebell Swing Punches

Kettlebell Swing Punches

This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. It’s a great move for your chest and upper back! I use a 25-lb kettlebell for these.

Russian Twists


Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used a 20-lb bell.

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