Kettlebell Around The World - Exercise Database

This really isn't an exercise... per say.

I call kettlebell around the worlds... a transition exercise or an active rest exercise.

However... you could make these a good grip and endurance exercise with the right tweaks.

And that's what I'm going to show you today.

Kettlebell Around The World Exercise Breakdown

Typically this is an exercise you'll transition to directly from another exercise.

But to breakdown the steps... we're going to start in a non-traditional way.

Step 1

Pick up a medium weighted kettlebell and hold it at your side like a suitcase. Let's start with the right arm.

This is important... grab the handle of the kettlebell off to the right side.

Now get a little swing going so you can rotate the kettlebell around your body.

Step 2

When the kettlebell is behind you... you're going to pass it to your left hand.

Because you grabbed the handle of the kettlebell to the side... there will be plenty of space for your left hand to grab the handle as well.

Make that smooth transition. Practice makes perfect!

If you drop the kettlebell by accident... just run away from it so it doesn't bound and hit your ankles.

Step 3

Keep the rotational momentum going as the kettlebell swings around to the front of your body.

You're going to pass the kettlebell back to your right hand.

And remember... there will be plenty of space since you're holding the kettlebell handle off to the left side.

Step 4

Repeat this nice and smooth.

The goal is not speed per say. You just want to maintain enough momentum to keep the kettlebell smoothly rotating around your body.

Ideally this is your active rest exercise.

Kindal making the pass into the front of the around the world. Notice that both of her hands on currently on the handle.

Kindal made the pass and is swinging the kettlebell around to the side of her body.

Kindal letting the kettlebell pick up some speed as it rounds the side of her body.

Kindal is swinging the kettlebell behind her body getting ready for the next pass

Kindal going straight behind her with the kettlebell.

Kindal is making the kettlebell pass behind her body.

Kindal is bringing the kettlebell flying around back to the front.

Kindal brining the kettlebell back to the front to get the pass and keep the kettlebell going around and around.

Kindal brining the kettlebell behind her getting ready for the pass. Notice the extra room on the handle to help make the pass better.

Kindal grabbing on the kettlebell behind her back and you can see how she is about to grab the handle.

Kindal made the pass behind her back and is now about to let go and let her other hand take the kettlebell.

Kindal does not let the behind the back pass slow down the momentum of the rotation of the kettlebell.

Switching Direction Breakdown

Here's where things get fun... changing direction.

One rotation around your body is considered a rep and sometimes... depending on the workout... you may have to do multiple reps in each direction.

Here's how to change direction and keep the kettlebell moving.

Step 1

First... get your kettlebell rotating. You can choose the direction.

As the kettlebell is rotating in front of your body... pull on the kettlebell and angle it so it comes diagonally across your body... towards your shoulder.

For example... if the kettlebell is in your right hand it will come across your body towards your left shoulder.

Step 2

Before the kettlebell hits your left shoulder... you're going to stop it (catch) with your left hand.

Push it off your body and you can immediately get it rotating in the opposite direction.

With just a little bit of practice you can make this look smooth and really cool.

Kindal brining the kettlebell around her body but she's about the redirect it up and across her body.

Kindal is using her hips to create momentum to redirect the kettlebell up and across her body.

Kindal is getting her other hand up so she can catch the kettlebell and fling it in the other direction.

Kindal catches the kettlebell with her other hand and slightly rotates her body so she can change the direction.

Kindal pushes the kettlebell back off her body which builds momentum so the kettlebell can swing around but this time in the opposite direction.

Kindal is not moving the kettlebell in the opposite direction and everything else stays the same.

When To Use Kettlebell Around The Worlds?

Around the worlds are mainly used as an active rest exercise.

So let's say you're finishing off a brutal set of kettlebell snatches ... and you need to go into cleans with a lunge.

Rather than put the kettlebell down to rest...

Go directly into some around the worlds and work to catch your breath while still moving.

Active rest is great for helping to:

Build muscular endurance
Build cardio endurance
Improve the ability to recover

But Around The Worlds Can Be More!

Around the worlds can be a tough "solo style" exercise when:

You use a HEAVY kettlebell
You integrate them into a kettlebell flow

Try this little Fit Finisher called Around The World .

Going HEAVY

When you go heavy and get a good rotation of the kettlebell around your body... it's going to force your grip... arms... and core to really engage - contract.

You just have to be very careful you don't drop the kettlebell.

Kettlebell Flows

In this case around the worlds are still used as a transition... but when I design kettlebell flows... I give a number of reps or circles around your body you have to complete.

So the fact that there are reps and because it's a flow... they act more like an exercise.

Try this tough kettlebell flow workout called The Thinning .

Ready To Learn More Kettlebell Exercises?

Kettlebells are great. I LOVE them and they are a huge part of Fit Women's Weekly .

So if you've always been curious about kettlebell training... but you're been too nervous to get started...

Come train and get coached by me!

All of my programs, except for Plan Smart Eat Real , use kettlebells a lot.

My online personal coaching group ... Fit Women's Weekly LIVE... is a small group of women where I stream LIVE workouts and LIVE coaching sessions daily.

FWW LIVE Members get:

Custom daily workouts
Custom daily coaching sessions
Access to me and Dan in our private training group
Weekly motivational and mental mindset coaching

It really is a premiere program and you better believe you'll become a true kettlebellista!

I have a FREE 14 day trial you can sign up for . But keep in mind there are only open trial spots if there are open membership spots.

If you want something a little toned down and a program that can move at your personal pace... you would like Habit.

Habit is my collection of 30 day strength training programs .

Every program focuses on a style of training or body part goal.

Plus the workouts are designed in a special style and method I created called MicroHITS. Micro High Intensity Training Sessions.

It's pretty awesome.

Go learn about these programs and sign up.

And... make sure you use kettlebell around the worlds. It's a great exercise that will take your strength and endurance results to the next level.

One more thing... go follow my social accounts. I'm always delivering those micro-bit sized training tips that move the needle in your life.