Single Arm Kettlebell Around the World

Instructions for proper form

Stand with your feet shoulder-width apart. Hold a kettlebell in one hand while keeping your arm straight down at your side. Engage your core, standing upright. Begin the movement by lifting the kettlebell to the front, moving it around your body in a circular motion behind your back, then back to the starting position at your side. Maintain a neutral spine throughout the movement and keep your core engaged. Switch arms after a set number of repetitions or time.

Common mistakes to avoid

Avoid leaning or twisting your torso excessively; the movement should primarily come from shoulder rotation. Do not let your lower back sag or your shoulders sag forward. Ensure you remain balanced and stable throughout the exercise.

Benefits

Specific benefits of the exercise

This exercise enhances core stability and strengthens the abdominal muscles, particularly the rectus abdominis. It also improves shoulder mobility and coordination.

Expected results and timeframe

With consistent practice, you can expect improved core strength and stability within 4-6 weeks, along with better shoulder mobility. You may also notice improved performance in other exercises and daily activities..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their core and shoulders. It’s also suitable for individuals who want to improve their balance and coordination while performing functional movements.

Scientific studies supporting its effectiveness

Research has indicated that anti-rotational exercises like the Single Arm Kettlebell Around the World effectively engage core muscles and improve stability. Such exercises have been shown to reduce the risk of injury and improve athletic performance when performed correctly.

Variations

Beginner modifications

If you’re new to this exercise, you can start with a lighter kettlebell or perform the movement without any weight to master the technique. You may also try performing the movement seated to reduce instability.

Advanced progressions

For advanced progression, increase the weight of the kettlebell or increase the speed of the movement while maintaining control. You can also perform the exercise while standing on one leg to challenge your balance further.

Integrations

Complementary exercises

Complement this exercise with planks, Russian twists, or woodchoppers to further enhance core strength. Incorporating shoulder exercises like kettlebell presses can also benefit overall performance.

Super set recommendations

Superset the Single Arm Kettlebell Around the World with kettlebell swings or goblet squats for a full-body workout that focuses on core stability and building strength in multiple muscle groups.

Sample workout routines

Incorporate this exercise into a core-focused workout routine, performing it for 3 sets of 10-15 repetitions per side, followed by planks and side planks for a complete core workout.

Exercise combinations

Combine this exercise with other anti-rotational movements such as landmine rotations or Pallof presses for a comprehensive core training session.

Best time to do this exercise in your workout

This exercise can be performed during the core or strength portion of your workout routine, either as a warm-up to activate the core or as part of a strength circuit.