How to perform Kettlebell Sit Up with proper form
Starting Position
- Lie on Your Back: Start on a flat surface with your knees bent and feet flat on the ground.
- Kettlebell Placement: Hold a kettlebell with both hands, positioned above your chest. Elbows should be slightly bent.
Execution
- Engage Your Core: Tighten your abdominal muscles to stabilize your body.
- Press Kettlebell Up: Extend your arms straight up towards the ceiling.
- Sit Up: Use your core to lift your upper body towards your knees, keeping the kettlebell directly above your chest throughout the movement.
- Controlled Descent: Lower back down slowly, maintaining control as your back hits the ground.
Key Form Tips
- Keep the Core Tight: Focus on using your abdominal muscles rather than your neck or back.
- Avoid Overextending: Don't push your head forward; keep a neutral spine.
- Breathe: Exhale on the way up, inhale on the way down.
Common Mistakes
- Lifting with the Neck/Back: Ensure you initiate the movement from your core.
- Kettlebell Position: Keep it stable above your chest to avoid strain.
By following these steps, you can perform kettlebell sit-ups safely and effectively.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes