Add these core kettlebell exercises and workouts into your home or gym fitness routine for serious strength results.
You have probably seen a slight obsession with kettlebells more and more these days. They are touted as the catch-all tool that will help you improve cardio, strength, balance, and mobility.
I can’t lie, I do think they are the ultimate tool to workout with.
Along with their natural ability to make your heart pump, movement flow, and muscles powerful, kettlebells are exceptionally proficient at building functional strength. Especially, core strength and stability.
After 11+ years of strength training, kettlebells are still my go-to for building core strength that helps me in my workouts and everyday life as mom.
Are kettlebells good for core exercises?
Kettlebells are a sufficient tool to improve core strength and stability due to their shape, weight displacement, and the ability to travel through a full range of motion.
When performing strength exercises, using a free weight of any kind will have superior results of improving core strength as opposed to machines because they require more muscle activation.
When lifting free weights, you must work to stabilize the joints and core to maintain alignment and healthy movement paths. Machines are designed to be more isolating an therefore do a lot of the “stabilizing” for you while many times reducing your range of motion.
Kettlebells are often used to “flow” in momentous and continuous repetitions that require deep core activation to support the spine and maintain balance, control, coordination, and reaction time through the trunk of the body in a unique way.
Do kettlebells strengthen the core?
Kettlebells are especially good at building core strength and improving core stability because of their shape and therefore holding positions.
They are designed to displace the weight farther away from the grip to create a force in one large mass that feels heavier and less stable depending on your grip and how you use it.
During a unilateral “suitcase” hold on one side, the core must work harder to stabilize against the unbalanced force. When held with both hands in a goblet position, the weight is loaded in front of the body and requires activation of the back and abdominal muscles to maintain a supported and upright posture.
In a more momentous core kettlebell exercise (like the swing) our back and abdominals are working hard to stabilize, accelerate, and decelerate a heavy force that is moving quickly.
Incorporate core kettlebell exercises into your workout routine at least two times a week to see core strength improvements.
How to use a kettlebell for core?
Kettlebell exercises that are effective at building core strength are:
- Kettlebell Swing
- Kettlebell Deadlift
- Kettlebell Goblet Squat
- Kettlebell Overhead Squat
- Kettlebell Pass-Through Lunge
- Kettlebell Overhead Lunge
- Kettlebell Turkish (Half) Get-Up
- Kettlebell Windmill
- Kettlebell Figure 8
- Kettlebell Around the World
- Kettlebell Bent Over Rows
- Kettlebell Clean
- Kettlebell Snatch
- Kettlebell Halo
- Kettlebell Farmer’s Carry
- Kettlebell Sit Up
Many of these exercises target muscle groups other than the core, making them an efficient tool for workouts. By using a kettlebell to perform these exercises, you can “sneak” in your core strength while hitting other parts of the body.
You don’t have to drastically change your workout routine, just swap in a kettlebell for a few exercises each day or add them into your current routine.
If you are looking for a kettlebell workout for core that you can add in to your daily routine, I got you covered!
Try my Kettlebell TOTAL CORE Strength Workout. With just 3 exercises we will build total core strength by enhancing trunk stability. Focusing on deep core activation for a functional workout. No sit-ups involved in this workout that will improve posture and alignment. This one is low-impact and super simple!
For a more full body approach, try my Kettlebell Strong Core Workout. Improve core strength, stability, and control with this ketllebell core workout. With a focus on core strength, these full body exercises sneak cardio in at the same time! Easily modified and great for most levels! For more advanced athletes, try a medium to heavy bell for an INTENSE workout.
And if you want something a little fasted paces, try my Core & Cardio Kettlebell Workout. Using interval training, this workout will improve muscular endurance, strengthen your core, and boost cardio performance all at once. With a focus on core strength, these full body exercises are perfect for kettlebell training with an athletic approach.
Do kettlebell swings work your core?
Yes, kettlebell swings work the major muscles in the trunk of your body including latissimus dorsi, erector spinae, trapezius, rhomboids, internal and external obliques, serratus posterior, rectus abdominis and transversus abdominis
However you decide to incorporate kettlebells into your workout routine, be sure to focus on form and control and don’t forget to have fun!
For more tips on core strength, Deep Core Activation Exercises For A Strong, Skinny Mom.
If you LOVE kettlebells like me, challenge yourself to my FREE kettlebell workout plan! 4 weeks of kettlebell fitness to take your fitness to the next level!