Core Workouts With Kettlebells

Core-focused kettlebell workouts for adults who want stronger bracing, better force transfer, and durable trunk control using repeatable straight sets, clear RIR targets, and practical kilogram loading.
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Workout 1

4 exercises12 sets

Kettlebell Core Strength and Stability Template

Abdominals, Front Delts, Glutes, Hamstrings, Trapezius

A kettlebell-only core template built around anti-rotation, hinge-driven bracing, and overhead stability with stable straight sets and simple week-to-week progression.

  1. 1
    Kettlebell Turkish Get Up
    anatomy
    1Exercise

    Kettlebell Turkish Get Up

    Rest 2m

    • 13 reps x 12 kgRIR 3
    • 23 reps x 12 kgRIR 2
    • 33 reps x 12 kgRIR 1

    Pack the shoulder, keep eyes on the bell during transitions, and drive from the hip before posting to the hand. Keep ribcage stacked over pelvis.

  2. 2
    Kettlebell Swing
    anatomy
    anatomy
    2Exercise

    Kettlebell Swing

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Hinge deep enough to load hips, keep lats engaged, and brace hard at top position. Exhale sharply as hips snap through.

  3. 3
    Kettlebell Clean
    anatomy
    anatomy
    3Exercise

    Kettlebell Clean

    Rest 1m 30s

    • 18 reps x 16 kgRIR 3
    • 28 reps x 16 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Zip bell close to body, rotate around hand into rack, and keep wrist neutral. Brace before each rep to avoid trunk sway.

  4. 4
    Kettlebell Snatch
    anatomy
    anatomy
    4Exercise

    Kettlebell Snatch

    Rest 2m

    • 16 reps x 12 kgRIR 3
    • 26 reps x 12 kgRIR 2
    • 36 reps x 12 kgRIR 1

    Drive with hips, punch through to overhead lockout, and control the descent into hinge. Keep ribs down and avoid excessive lumbar extension.