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Kettlebell Kneeling Around the World
Kneeling kettlebell circling exercise that targets core and shoulders to build rotational stability and mobility; used for warm-ups, core strength, and body control.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lats, Lower Back, Forearms
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
Obliques
8/10External Obliques, Internal Obliques
Shoulders
7/10Anterior Delts, Medial Delts, Rear Delts
Lats
4/10Teres Major
Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
6-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel tall on the floor with knees under hips, glutes engaged, and ribs stacked over pelvis. Hold a light kettlebell upside down with both hands at chest level.
- Brace core and maintain neutral spine.
- Rotate kettlebell clockwise around torso, keeping arms straight.
- Pass kettlebell smoothly to opposite hand in front.
- Continue circle behind back without touching body.
- Pass back to starting hand on other side.
- Complete 6-10 revolutions, then switch direction.
Coaching Tips
Form Cues
- Torso tall and still
- Core braced tight
- Smooth hand passes
- Control the arc
- Ribs down
- Eyes forward
Breathing
Inhale steadily and exhale during passes while keeping core braced throughout.
Tempo
2-0-2
Range of Motion
Full 360-degree circle around torso at chest height, arms extended without sagging or momentum pull.
Safety
Safety Notes
- Start with light weight
- Avoid if acute back pain
- Use mat for knee comfort
- Stop if loss of control
- Consult pro with conditions
Spotting
Not required; perform solo in open space with light weight for safety.
Common Mistakes
- Allowing torso to twist
- Using momentum to swing
- Rounding the back
- Poor handoff timing
- Shoulder shrugging
- Knees shifting
When to Avoid
- Acute lower back pain
- Shoulder instability
- Knee injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip mobility for tall kneel
Build Up First
- Core bracing proficiency
- Basic kettlebell grip control
Also known as
Tall Kneeling KB Around the World, Kneeling Kettlebell Halo Variation, Kneeling KB Torso Circle
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