Around The World
Body still, bell orbits. Passing a kettlebell around the body teaches the trunk to hold its position while something heavy keeps changing where it pulls from. Hand the bell off front and back without twisting the torso to help. It is preparation rather than strength work, so it belongs at the start of a kettlebell session and not at the end.
Setup
- Stand tall, bell in one hand at the hip.
- Feet hip width, ribs down.
How To Do It
- Pass the bell round the body, handing it off front and back.
- Keep the hips and shoulders square; only the arms travel.
- Reverse direction halfway through the set.
Breathing
Breathe normally throughout.
Common Mistakes
- Twisting the torso to help the hand-off.
- Leaning away from the bell as it travels.
Programming It
Two to three sets of 5-8 circuits each direction.
Why This Exercise Works
Passing the bell around the body loads the trunk to resist a constantly moving centre of mass. Nothing is lifted, yet the obliques and the deep trunk work the whole time, which is why it belongs in a warm-up rather than a strength block.
Where You Should Feel It
The trunk resisting a weight that is constantly moving around you. Nothing is lifted and the obliques still work the whole time.
Where It Fits in a Program
Passing the bell round the body teaches the trunk to resist without moving. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the around the world: move up a bell, or slow the pass. To regress it: use a lighter bell and keep the circle small.
Who It's For
Anyone warming up before kettlebell work. It is a preparation exercise rather than a strength one, and it should feel easy.
Equipment and Substitutions
What you need for this one: a kettlebell. A dumbbell covers most kettlebell work. What it will not do is the ballistic movements, where the offset handle is the point.
Related Exercises
- Bear Crawl · Core, Shoulders, Quads
- Suitcase Deadlift · Core, Obliques, Grip, Legs
- Single-Arm Farmer's Carry · Core, Obliques, Grip, Traps
- Plank · Core, Shoulders
- Front Rack Carry · Core, Upper Back, Shoulders
- Suitcase Carry · Core, Obliques, Grip
- Plank Up-Down · Core, Shoulders, Triceps
- Turkish Get-Up · Full Body, Shoulders, Core
Common Questions
What muscles does the around the world work?
The around the world primarily trains the core, shoulders, grip.
How many sets and reps should I do?
Two to three sets of 5-8 circuits each direction.
What are the most common around the world mistakes?
Most often: twisting the torso to help the hand-off; leaning away from the bell as it travels.
Do I need a kettlebell to do this?
This version uses a kettlebell, and it trains the core, shoulders, grip. No bell? Use a dumbbell for the grinds. For anything that swings, pick a different exercise from the list rather than improvising.
Is this safe if I have an existing injury?
The around the world loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.