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Kettlebell Sit-Up
Weighted sit-up holding a kettlebell at the chest that targets abs and obliques to build core strength and stability; commonly used for hypertrophy and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Lower Back
Popularity Score
6
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
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Shoulders
4/10Anterior Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent at 90 degrees and feet flat on the floor. Hold a kettlebell with both hands against your chest.
- Engage your core by drawing your belly button toward your spine.
- Exhale and lift your torso using your abs to sit up until upright.
- Pause briefly at the top with torso vertical.
- Inhale and lower your torso slowly back to the floor, one vertebra at a time.
- Keep feet flat and avoid momentum throughout.
Coaching Tips
Form Cues
- Core tight
- Neutral spine
- Control descent
- Eyes on weight
- No momentum
Breathing
Inhale during the lowering phase and exhale during the sit-up.
Tempo
3-1-1
Range of Motion
Lower torso flat on the floor; raise until shoulders are over hips in upright position.
Safety
Safety Notes
- Avoid if acute lower back pain
- Maintain neutral spine
- Use light weight for control
- Keep feet unanchored
Spotting
Not recommended; focus on self-controlled movement.
Common Mistakes
- Using hip thrust for momentum
- Rounding lower back
- Lifting feet off floor
- Tucking chin too far
- Letting weight drift
When to Avoid
- Acute lower back pain
- Spinal disk issues
Flexibility Needed
- Adequate hip flexion
- Thoracic mobility
Build Up First
- Master bodyweight sit-up
- Core engagement proficiency
Also known as
KB Sit-Up, Weighted Sit-Up, Kettlebell Weighted Sit-Up, Zombie Sit-Up
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