Kettle Bell Around the World

Instructions

1. Start in a tall kneeling position with both knees on the floor.

2. Keep your torso upright, your core lightly engaged, and your glutes gently active.

3. Hold the kettlebell with both hands in front of your body.

4. Begin passing the kettlebell around your waist from one hand to the other.

5. Let one hand guide the kettlebell to the side and behind your body.

6. Reach the other hand behind you to receive it.

7. Continue moving the kettlebell all the way around your body until it returns to the front.

8. Keep the movement smooth and controlled the entire time.

9. Then reverse and perform the same motion in the opposite direction.

Common Compensations

• Do not lean your torso side to side as the kettlebell moves around you.

• Do not arch your low back or flare your ribs.

• Do not let your hips shift backward or forward.

• Do not shrug your shoulders while passing the kettlebell.

• Do not move too fast and lose control of the pass.

• Do not hold your breath.

Extra Info

• You should feel this mostly in your core, especially the abdominals and obliques.

• You may also feel your shoulders and upper back working to control the kettlebell.

• The tall kneeling position adds a stability challenge and helps reduce cheating through the legs.

• The goal is to keep your trunk steady while the kettlebell moves around your body.

• You should not feel sharp pain in your low back, shoulders, or knees.