Kettlebell ab swings are a great way to strengthen the core while also challenging your shoulders and arms. Having strong abs will help you do movements that require movement in your entire core like a surfing pop up, sprinting and jumping. This can make you a more powerful athlete. During the kettlebell swing, your core muscles (mainly the obliques) are used to brace and support your spine as you hinge from the hips during the movement. This makes it important to keep your abs tight during the whole exercise to prevent injury. URL kettlebell ab swing – strongandfit.com

One common error people make is overusing their arms and shoulders during the swing. This is caused by not focusing on a proper hip hinge, or by not driving through the heels to engage the glutes and quads. This overuse of the arms and shoulders leads to a weak and unbalanced kettlebell swing. This error can cause shoulder pain and injuries in the upper back and mid-back.

Unlocking Core Power: The Kettlebell Ab Swing for Stronger Abs

To correct this, start with a lighter kettlebell and grip the handle with your left hand. Then, get into a side plank position and row the kettlebell back towards the right side of your chest. This is one rep. Repeat the sequence for a total of 8 to 12 reps on each side.

Another kettlebell ab swing variation is to pass the bell from one hand to the other as you move in a circular motion around your body. This exercise works the obliques as well as the quads, hamstrings and core.