A standing core drill in which a single kettlebell is passed from hand to hand in a continuous circle around your waist while the rest of your body stays still. Because the weight is constantly moving from one side to the other, the obliques and deep core have to resist rotation and side bend on every pass, which builds the bracing that carries over to swings, carries, and overhead work. It needs almost no space or skill, so it fits well into a kettlebell warm-up or as a low-fatigue core finisher.
How to do the Kettlebell Around the World#
- Stand with your feet hip-width apart and your knees soft, holding a light kettlebell by the handle in front of your hips.
- Brace your core and squeeze your glutes so your torso stays tall and still for the whole set.
- Pass the kettlebell around one side of your body, letting go into the opposite hand as it travels behind your back.
- Catch the handle with the other hand behind you and carry the circle around the front to where you started.
- Keep the bell close to your body and at waist height for the entire circle.
- Complete the planned number of circles in one direction, then reverse and do the same number the other way.
Muscles worked#
- Primary: Obliques (External & Internal Obliques), Abs (Rectus Abdominis)
- Secondary: Glutes (Gluteus Maximus), Lower back (Erector Spinae), Front delts (Anterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Swinging the hips or twisting the torso to help the bell around instead of staying still.
- Letting the kettlebell drift away from the body, which drags you off balance.
- Circling in only one direction and leaving one side undertrained.
- Using a heavy bell and fumbling the hand-off behind the back.
- Holding your breath instead of breathing steadily through the circles.
