4 August 2022

Core Training with kettlebells. How to program your training for strong ABS


Core muscles are constantly an important part of any training plan. It’s hard to deny, as training the mid section is crucial to the overall functioning of our bodies.

Proper training of deep muscles is also fundamental in building other motor skills. The good news is that by focusing on kettlebells training practice, we are able to work our Core muscles from all sides.

What exercises will engage the deep muscles?

Kettlebells are based primarily on multi-joint exercises. that engage large muscle groups to work. This is when our ABS must play a strong stabilizing role. Systematically practicing exercises such as squats, deadlifts, swings, or lunges will require full engagement of the abdominal muscles. Even if we think of maximum intention in performing upper body exercises (such as KB Press), our ABS must create a solid base, so that the muscles of the upper body can perform their function and perform 100% of power.

Asymmetrical work with kettlebells

The undoubted advantage of kettlebells is their unilateral nature. Most of the exercises, especially at the beginning of the adventure with kettlebells, we will perform with only one kettlebell. 
Practicing all kinds of swings, snatches, cleans, or flows, and combining several exercises into one set, makes our body do a fair amount of asymmetrical work.
Unilateral work requires even greater involvement of muscle parts. Our ABS muscles, in addition to the classic stabilization occuring in bilateral work, have to stand up to the extra feeling of strain caused by anti-rotation. Systematic practice of this kind of exercises, and striving for the technical perfection in the pursuit of side alignment will make our abdominals of steel!
In conclusion, kettlebells will be a great way for building isometric strength of abdominal muscles, or appropriate response to anti-rotation, rotation, and flexion of our bodies. Below you will find a short video with the most effective exercises and two examples of planned training for this specific purpose. – prepared specially for you!

Example workouts with priority on CORE

Workout #1
1. Hand to Hand Swing – 4 sets of 6-8 swings per side
2. Plank with KB pull trough – 4 sets od 10 per side
3. KB Renegade Row – 4 sets of 8 per side
4. SA KB Deadlift – 4 sets of 8 per side
5. KB Dead Clean to Reverse Lunge – 4 sets of 8 per side

Workout #2
1. KB Single Leg Romanian Deadlift – 5×5 per side
2. KB Half Kneeling Wood Chop – 3×10-12 per side 3
3. KB Snatch to Windmill – 4×5 per side
4. KB Sit-Up – 4×10-15
5. KB OH Carry x 30sec + Rack Carry 30sec + Suitcase Carry 30sec – 3 sets per side