CrossFit Kettlebell Exercises for Abs

The kettlebell asks plenty of your abs regardless of which particular exercise you perform, as its asymmetric weight keeps the core working overtime. Even so, you can readily put together a core-specific program using KBs, as trainers call them, to fit in with the CrossFit philosophy. Invented by coach Greg Glassman, CrossFit aims for a varied and high-intensity workout program based on functional movements.

  1. Kettlebell Swing

    • CrossFit or “American” versions of kettlebell exercises match their so-called “Russian” counterparts -- with the exception of the swing. This foundational move in the kettlebell world involves, as the name suggests, swinging the bell from between your knees up to around chin height in the classic Russian exercise. The CrossFit version takes the KB higher, directly overhead in fact, at the peak of each repetition.

    Hitting the Abs

    • Glassman explains that CrossFit wants the overhead motion added so as to double the range of motion of the exercise and increase the heart rate. As with the Russian swing, the abs in their role of supporting the trunk provide the pivotal link between the primary muscles recruited for the swing -- the hips, legs and lower back -- and the upper back and shoulders. The shoulders don’t pull the bell up, as the hips provide the swing motion, but the back, shoulders and arm need to control the bell’s weight during the swing. Bringing the swing overhead requires additional abs recruitment, as well as the obliques for stabilization.

    Performance Tips

    • You can warm up for the swing with arm swings and jogging in place, followed by light kettlebell work, such as halos to get your blood moving and arms warmed up. The halo requires you to grasp the bell upside down by the horns in what is called the goblet position. Carefully bring your arms up so the KB travels past one ear, around the back of your head, and back to the front of the body -- bell under the chin, elbows closely tucked to the side. The halo itself can also provide a solid core workout. Perform squats to continue your warm-up. When you continue to your swings, pick a weight that you can swing with good form for three 30-second intervals, with 20 seconds of rest between each.

    Additional Ab Options

    • Anything you do from CrossFit or the original Russian kettlebell protocols will keep those abs well engaged, but you can put together a core-focused workout with KBs. For standing exercises, try windmills, performed with a single-handed grip, or lunges with side twists or chops. On the mat, you can get on all fours and try renegade rows, or lie on your back and perform crunches made more challenging by holding a kettlebell either in the rack position under the chin, or while simultaneously performing one-armed bench presses or flyes.