Kettlebell ab exercises in many ways are far superior to their traditional ab exercise counter parts. Not only do they work your core; many of them also work your shoulders, arms, glutes, hamstrings, and more. This is because kettlebell ab exercises tend to incorporate multiple movement patterns and muscle systems.
Because they incorporate so many different muscles, kettlebell ab exercises can be more difficult than traditional ab exercises, so practice the movements without weight before adding resistance.
That said, give some of theses great kettlebell ab exercises a try the next time you are in the gym.
Read all of our ab training articles here.
The 5 Best Kettlebell Ab Exercises
Kettlebell Ab Exercise #1: SIDE DIP PRESS
The Side Dip Press adds a complex twist to the regular side plank. Starting from the regular side plank position, you rack the kettlebell at your side with your elbow tucked in by your hip. You then dip your hips down and then up back to the starting position.
As you come up from the hip dip complete a kettlebell press as you move back to the top position. Lower the kettlebell back to your hip, reset, and then repeat.
This is a great kettlebell ab exercise to work in on your shoulder days.
Kettlebell Ab Exercise #2: Pullover deck squatS
Pullover deck squats are great for incorporating your legs and lats into your ab routine.
To do this kettlebell ab exercise, start by holding your kettlebell by the horn. Then complete a full squat until your butt is almost touching the ground. From there roll on to your back extending the kettlebell overhead into the pull over position while extending both legs out.
In the fully extended position your body should be in the hollow body position.
To return to the starting position complete the kettlebell pullover, tuck your knees, then roll forward back into the starting squat position.
Kettlebell Ab Exercise #3: Windmills
Windmills are a great kettlebell ab exercise for targeting the obliques, as well as working parts of the glutes.
When doing Kettlebell Windmills, make sure to keep both feet pointed at a 45 degree angle and to focus on push the hips back as you rotate and lower the kettlebell down to the ground.
Tip: To make the kettlebell windmill more challenging, try holding the kettlebell in your overhead hand instead of your lower hand.
Kettlebell Ab Exercise #4: Table Top L-Sit Press
Table Top L-Sit Presses are a great full body kettlebell ab exercise that works your glutes, hamstrings, triceps, abs, and just about every other muscle in the body. As previously mentioned, movements like this are best practiced without weight before adding the weight to the exercise.
This is probably the most challenging kettlebell ab exercise on the list, so make sure to watch the demo below and practice without weight first.
Kettlebell Ab Exercise #5: Alternating chest press v-up
Probably our favorite kettlebell ab exercise, the Alternating Chest Press V-Up combines alternating leg lifts with a kettlebell chest press to create a truly unique ab exercise.
The inclusion of the chest press into the movement forces you to use deep stabilizing muscles within your core to counter balance the additional movement. The complex movement pattern also gives your brain a workout, as it tries to coordinate the different moving limbs of your body.
As you can see from this list, kettlebell ab exercises aren’t like your traditional ab routine. These unconventional ab exercises tend to be way more functional in that they work multiple movement patterns, stabilizing muscles, and primary ab muscles all at one time.
This creates dynamic tension that is hard to match with other training modalities. To learn how to perform these kettlebell ab exercises properly, make sure to watch this video tutorial by our Chief Fitness Adviser, Kevin Rail.