If you like the around the world then check out my Kettlebell Moves page for a lot more exercises!
The great thing about kettlebells is that a lot of the moves require you to embrace your core in a way that your abdominals always get worked. The Around the World is a great abdominal exercise; however, you need to use a challenging weight for full effect.
If you don’t have a weight that challenges you on this exercise, the move can still be beneficial when used as a ballistic warm-up and loosening up movement.
Around the World
- Stand with your feet at shoulder width.
- Start with both hands on the kettlebell in front of you, release the bell with one hand and use the other to move it behind your back. At the same time, move the free hand behind your back and hand the kettlebell to it and move the bell back in front of you and hand it off back to the other hand.
- Keep handing off the kettlebell from hand to hand around your body for a set number of repetitions and then reverse the movement and go in the opposite direction for the same amount of repetitions.
- Maintain an upright position and go as fast as possible. Gain momentum with the kettlebell, and allow the arms to extend fully with that momentum.
- Squeeze your abdominals and resist allowing your torso and upper body to turn as your arm moves the kettlebell behind you. Engaging the core will stabilize the lower back so that you don’t twist yourself into an injury. Additionally, the more you can prevent your shoulders from turning with the kettlebell, the more this exercise will work your core.