Kettlebell Around the World: Everything you need to know

Kettlebell Around the World
 

 

Introducing “Kettlebell Around the World”

Kettlebell around the world is a dynamic, full-body exercise that has been growing in popularity in recent years. This exercise incorporates the use of a kettlebell. A Kettlebell is a traditional Russian weightlifting tool.  You can seriously target multiple muscle groups and improve overall fitness with this exercise! The purpose of the kettlebell around the world exercise is to build strength, stability, and endurance in the core, shoulders, and hips, as well as to improve overall cardiovascular fitness.  If you are interested in starting a cardio program, check out this article.

Kettle Bell Around The World

You can perform “Kettlebell around the World” by holding a kettlebell by the handle and swinging it in a circular motion around your body. You will be working your core and shoulders as you move the kettlebell around your body. It also engages the hips and legs.

You should typically perform this for a set number of reps or for a set amount of time. It can be easily modified for different fitness levels by adjusting the weight of the kettlebell or the speed at which you swing the kettlebell.

Apparently, the kettlebell around the world exercise originated in Russia in the 18th century, where it was used as a tool for strength and conditioning by wrestlers, weightlifters, and other athletes. It gained popularity as a method of fitness training in the early 2000s, and has since then, fitness enthusiasts and trainers around the world adopted it. Its popularity soared as it is so versatile and effective for building overall fitness and strength.  If you would like to know more, check out Wikipedia.

How to perform Kettlebell Around The World

There are variations of the kettlebell around the world exercise. This one focuses on the waist area only. Hold the kettlebell by the handle and swing it in a circular motion around the waist.

Here is a step-by-step guide to performing the kettlebell around the waist exercise:

  1. Stand with your feet shoulder-width apart, holding the kettlebell by the handle with both hands.
  2. Begin by swinging the kettlebell around your waist to the right, using your hips to generate power. Keep your back straight, engage your core and make sure your shoulders are relaxed and down.
  3. Continue swinging the kettlebell around your waist to the right, passing it behind your back and around to the front again.
  4. Swing the kettlebell around your waist to the left, passing it around to the front again.  Kettlebell Around the World
  5. Continue this motion, moving the kettlebell around your waist in a circular motion.
  6. It’s important to keep your core engaged and maintain good posture throughout the exercise.

As this variation is targeting a specific area and the motion is limited, it is relatively easier and less challenging than the full kettlebell around the world exercise. It is more suitable for beginners or those with less upper body strength and mobility. However, you can start with a lighter weight and move slowly, focusing on proper form and technique. As you become more comfortable with the movement, you can gradually increase the weight of the kettlebell or the number of reps.

 

Kettlebell Around the World Muscles Worked

Which muscles does this exercise work?

The kettlebell around the world targets several muscle groups in the body, including:

  1. Shoulders: The shoulders are heavily involved in the exercise, as they are responsible for lifting and rotating the kettlebell.
  2. Core: The core muscles, including the abs and lower back, are engaged to maintain stability and balance during the exercise.
  3. Glutes and hips: The glutes and hips work together to control the movement of the kettlebell as it moves around the body.
  4. Lats: The lats are targeted during the exercise as they are responsible for the movement of the kettlebell as it move around the body.

This is a full-body exercise that improves your strength, stability, and cardiovascular fitness. It is important to use proper form and start with a lighter weight until you are able to perform the movement with good form.

How to effectively engage the muscle groups

  1. Keep your core tight: Make sure to engage your core muscles throughout the entire exercise to maintain stability and balance.
  2. Use proper form: Use good form when lifting and rotating the kettlebell to ensure that you are targeting the correct muscle groups.
  3. Focus on the movement: Be aware of your body and focus on the movement of the kettlebell as it goes around your body.
  4. Gradually increase weight: Start with a lighter weight and gradually increase as you become more comfortable with the exercise.

 Variations that can help target different muscle groups

The Kettlebell Halo : This variation targets the shoulders and core.  Hold the kettlebell with both hands and rotate it around your head.

The Kettlebell Figure of 8 : This variation targets the core and glutes.  Hold the kettlebell with one hand and pass it though your legs, switching hands as you go.

The kettlebell around the world exercise is a dynamic movement that targets the shoulders, core, and hips. If you want to incorporate it into a full-body workout routine, you can do this as part of a circuit of exercises that work different muscle groups. For example, one circuit could include kettlebell around the worlds, kettlebell swings, kettlebell goblet squats, and kettlebell rows.

You can perform each exercise in the circuit for a certain number of reps or for a set amount of time, with little to no rest between exercises. Once the circuit is complete, rest for a set amount of time before starting the next round. This type of circuit training is a great way to get a full-body workout in a short amount of time, and the kettlebell around the world exercise can be a challenging and effective addition to the circuit.

Workout routines that include “Around the World”

Kettlebell Around the World Circuit

  • Kettlebell Around the Worlds: 10 reps (5 each direction)
  • Kettlebell Swings: 10 reps
  • Kettlebell Goblet Squats: 10 reps
  • Kettlebell Rows: 10 reps Repeat the circuit 3-5 times with little to no rest between exercises.

Around the World Core Workout

  • Kettlebell Around the Worlds: 10 reps (5 each direction)
  • Kettlebell Russian Twists: 10 reps
  • Plank: 30 seconds
  • Kettlebell Windmills: 10 reps (5 each side)
  • Repeat the circuit 3-5 times with little to no rest between exercises.

Kettlebell Around the World and Cardio Workout

  • Kettlebell Around the Worlds: 10 reps (5 each direction)
  • Kettlebell High Pulls: 10 reps
  • Jumping Jacks: 30 seconds
  • Kettlebell Snatch: 10 reps (5 each side)
  • Repeat the circuit 3-5 times with little to no rest between exercises.

You can incorporate this exercise into many routines, such as the ones demonstrated above. You can also pair this with other exercises that target different muscle groups, such as deadlifts, lunges, and push-ups.  As you progress, you can increase the weight of the kettlebell and/or the number of reps!  Don’t forget to schedule rest to avoid burn out and injury.  Check out this article on rest days.

Kettlebell Around the World Benefits

Developing core strength with Kettlebell Around the World

One of the key benefits of “Kettlebell Around the World” is its ability to target and develop core strength. As you move the kettlebell in a circular motion around your body, your core muscles are engaged to stabilize your spine and maintain proper posture. This exercise specifically targets your abdominal muscles, obliques, and lower back, helping you to develop a strong and stable core. A strong core not only enhances your athletic performance but also improves your posture and reduces the risk of lower back pain.

Improving stability and balance through Kettlebell Around the World

Another significant benefit of Kettlebell Around the World is its ability to improve stability and balance. The circular motion of the kettlebell challenges your balance and coordination, forcing your muscles to work together to maintain control throughout the movement. This exercise particularly targets the muscles in your hips, glutes, and legs, which play a crucial role in maintaining stability. By regularly incorporating Kettlebell Around the World into your workout routine, you can enhance your overall balance and stability, which can translate to improved performance in various sports and daily activities.

Enhancing upper body strength with Kettlebell Around the World

Kettlebell Around the World is an excellent exercise for strengthening your upper body muscles. As you perform the circular motion, your shoulders, chest, and arms are engaged to control the movement of the kettlebell. This exercise targets your deltoids, trapezius, biceps, and triceps, helping you to develop lean and defined upper body muscles. Regularly incorporating Kettlebell Around the World into your workout routine can lead to increased upper body strength, improved muscular endurance, and enhanced functional performance in activities that require upper body strength, such as lifting and pushing.

Strengthening lower body muscles using Kettlebell Around the World

Kettlebell Around the World benefits also include strengthening the lower body muscles. The circular motion of the kettlebell engages your quadriceps, hamstrings, glutes, and calves as they work together to stabilize and control the movement. This exercise specifically targets the muscles in your thighs and buttocks, helping you to develop strong and powerful lower body muscles. By incorporating this into your workout routine, you can strengthen your lower body muscles, improve your athletic performance, and enhance your ability to perform activities that require lower body strength, such as running and jumping.

Preventing injuries with Around the World Kettlebell

One of the lesser-known benefits of “Kettlebell Around the World” is its ability to help prevent injuries. This exercise improves the stability and strength of your core, upper body, and lower body muscles, which are essential for maintaining proper form and technique during various exercises and activities. By incorporating it into your workout routine, you can develop better body awareness, improve your muscular control, and reduce the risk of injuries caused by imbalances or weak muscles. Additionally, the dynamic nature of this exercise helps to improve joint mobility and flexibility, further reducing the risk of injuries.

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