Around The World
Passing the bell round the body teaches the trunk to resist without moving.
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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
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 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.
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. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
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. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
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 directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.