Kettlebell Around The Worlds
Kettlebell Around the Worlds circles a kettlebell around the body to build anti-rotational core stability, grip strength, and coordination; ideal for warm-ups or core conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Lower Back, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Shoulders
8/10Anterior Delts, Medial Delts
Obliques
7/10External Obliques, Internal Obliques
Forearms
7/10Flexors, Extensors
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell in one hand at your side with a neutral grip and core braced.
- Initiate a circular motion with the kettlebell around your body clockwise or counterclockwise.
- Pass the kettlebell smoothly to the opposite hand at the front.
- Continue the circle around your side and back, keeping arms extended.
- Hand off the kettlebell behind your back to the starting hand.
- Maintain torso stability and controlled speed throughout the circle.
- Complete reps in one direction, then reverse.
- Alternate directions for balanced work.
Coaching Tips
Form Cues
- Brace core tight
- Keep arms straight
- Control momentum
- Eyes forward
- Smooth hand-offs
- Stay balanced
Breathing
Inhale during the easy swing phase and exhale during hand-offs while maintaining core brace.
Tempo
2-0-2
Range of Motion
Full 360-degree circle around the body with arms extended, torso remaining upright without rotation.
Safety
Safety Notes
- Start with light weight to master form
- Ensure clear space to avoid collisions
- Stop if shoulder or wrist pain occurs
- Maintain neutral spine
- Avoid if acute core or shoulder injury exists
Spotting
No spotting needed; perform solo with focus on control.
Common Mistakes
- Twisting torso
- Jerking the kettlebell
- Bending elbows excessively
- Losing grip on hand-off
- Leaning body
- Using too much momentum
When to Avoid
- Acute shoulder impingement
- Wrist or grip injuries
- Recent core surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip stability for balance
Build Up First
- Basic kettlebell handling
- Core bracing proficiency
Also known as
Hip Halo, Kettlebell Hip Circles
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