Upside Down Kettlebell Exercise for Core Stability

Overview

Upside Down Kettlebell Exercise for Core StabilityThis exercise strengthens your shoulders, forearms, and core while improving posture and stability. The bottoms-up position challenges grip and shoulder control, turning a simple march into a powerful strength-and-stability workout.

Level

Beginner

Targets

Core & Stability

Step by Step Instructions

1. Set Up

  1. Choose a light-to-moderate kettlebell.
  2. Hold the kettlebell bottoms-up (handle down, bell up) with one arm bent at 90° — elbow in line with your shoulder.
  3. Stand tall with your core engaged and your head up.

2. Perform the Exercise

  1. Maintain the 90° arm position.
  2. Walk slowly up and down the room or march in place, keeping the kettlebell stable.
  3. Focus on keeping your torso upright and your head from slumping forward.

3. Switch Sides

  1. After completing your hold, switch arms and repeat on the other side to stay balanced.

Tips

  • Posture first: Keep your head stacked over your spine and avoid leaning.
  • Grip tight: A firm grip keeps the kettlebell steady and engages your forearm muscles.
  • Start small: Begin with 15 seconds, then progress to 30 seconds or more as you get stronger.
  • Progression: Work up to walking or marching for 2 minutes per side for a full challenge.

Benefits

This exercise builds shoulder stability, grip strength, and core control while improving posture and endurance.

[Video Transcript]

I have a great exercise for you to burn out your shoulders and work your abs. All you need is a kettlebell. This is called a Bottoms-Up Kettlebell Exercise, and it has to be done with a kettlebell (not a dumbbell) because of the weight distribution.

Hold the kettlebell bottoms-up with your arm bent at about 90 degrees. Simply hold it there while walking up and down the room or marching in place. This exercise will quickly fatigue your shoulder and engage your core to work your abdominal muscles.

Make sure you maintain good posture throughout the exercise, keep your head up and avoid slumping forward to prevent pressure on your spine and nerves. Your elbow and shoulder should stay at about 90 degrees.

Try doing this for at least 15 seconds to start, then work your way up to 30 seconds. See how long you can go, can you make it to two minutes? Perform the exercise on both sides to stay balanced. It’s harder than it looks, but it’s a great way to strengthen your shoulders and core.

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