There are a variety of different exercises that can be done to strengthen your core muscles. Those muscles, the ones that are located around your pelvis, are important for balance and stability. A floor exercise like the bridge is an example of one such core exercise that can be integrated into a workout or used as a warm-up. However, when it comes to working out multiple muscles at the same time, no other piece of gym equipment does more in less time than the kettlebell. Especially when using them in flows.
Take, for instance, this core flow workout from Instagram user Marcus Tran. There are a few changes in tempo where in one moment he’s slowly bending and stretching while at other times a quick pass-through of the legs and transfer of the kettlebell to the opposite hand is performed. It’s a really creative way to work the muscles by shifting the weight around so much before a round is even completed.
Breaking Down This Kettlebell Core Workout
The first move is one of the more complex exercises of this workout. Given the weight size, speed of movement, and balance required, this dead snatch and reverse lunge combination is quite impressive. It’s always more difficult moving the kettlebell from a dead (or floor) position than hanging or swinging. Throw in the flexibility necessary to lower the knee to the floor while in the lunge and there are already multiple muscle groups activated within the first few seconds.
Thankfully, things get a little bit easier as speed and flexibility are replaced with strength and power. The kettlebell is lowered to rack position, then pressed overhead while Marcus starts doing a kettlebell windmill. Perhaps easier is a subjective term in this case as I’m horrible at flexibility exercises like the windmill. I suppose it all depends on one’s own body and abilities.
Upon rising from the windmill, the kettlebell is lowered into the rack position once more just before the speed picks up again. The one-arm swing kicks off the shift in momentum with what I think is the highlight of the entire workout. I want to call it a half-figure 8 but maybe an under-over leg move is more appropriate. Usually, any type of between-the-legs move with a kettlebell is done with a smaller and lighter weight. The fact that Marcus is able to do that move and transfer the kettlebell twice then drive opposite-side upwards in one fluid motion is really amazing.
Immediately after driving the kettlebell overhead, another windmill is performed. After completion, it’s lowered to rack and finally placed on the floor. The entire sequence is then repeated with the other arm. From what I counted it seems to take around 15 seconds to complete a round with 1 arm. You could probably cram in a nice little workout for only 5 minutes doing multiple rounds. Good stuff, indeed!