After you chisel out your oblique abdominals with the kettlebell hot potato, check out my Kettlebell Moves page for a lot more exercises!
The hot potato is a nice exercise that is more difficult than it looks. The exercise must be done properly and progressively to maximize results and prevent injury. Experimenting with the duration, weight, and with sequencing this move immediately after other kettlebell exercises can work your abs and forearms phenomenally.
Just like other kettlebell exercises, when properly done, the kettlebell hot potatoes will help you develop coordination, strength, balance, flexibility, and rock-hard abdominals.
- Set your feet slightly wider than shoulder width. Swing the kettlebell up with one hand into a bottom-up position, and catch it in the palm of the opposite hand. The handle of the kettlebell should be facing down, as if you were going to perform a goblet squat.
- Begin by pushing the kettlebell from the palm of one hand, to the palm of the other hand. Engage the core by keeping a constant contraction in the abs. Make sure to breathe. As you push the bell back and forth, allow the body to rock slightly with the momentum of the push. Squeeze the obliques and muscles of the pelvic girdle to stabilize the body for the push back to the other side.
As you gain confidence in handling the kettlebell, get a little air between your hands and the bell. As your confidence grows, continue to add distance as you pass it from one hand to the other, or increase in weight.
Watch out for your toes… watch out for the toes of anyone around you!