Up and Over

Scott Birdby Scott Bird | June 25, 2006
Filed in kb , kettlebell | 2 comments

UpacrossoverThe idea for this one came whilst I was considering various forms of ab work using the kettlebell, and began doing a woodchopper; quickly realising it’s the shoulders, not the abs, that get the most work from the top of the movement.

Kettlebell Up and Over

This is perhaps easiest to regulate by placing a large object (about waist high) in front of you - simply to prevent accidental cheating.

Standing with the feet about shoulder width apart, and the left foot a few inches further back than the right, place the bell on the ground just outside the left foot. Grabbing the handle of the bell with the right hand, lift it in an arc from here - up and over the object in front of you (lift it to about waist height) and down to the outside of the right foot; pausing for a second before reversing the motion. That’s one rep.

The twisting motion will work the obliques, and the lifting/lowering will hit the lower back/abs. A nice combination.

Variations

The two obvious variations here are to use a kettlebell of a different weight (I could certainly feel it after a few sets with a 1 pood bell), and to alter the arc (twisting further or lifting higher).

Final thoughts

This one definitely moves from the warm-up range into the conditioning arena. Give it a go (grab a dumbbell if you don’t have a kettlebell handy - there isn’t much difference for this one). I suspect I’d place it after heavy deadlifts (using a light bell), or even on a day of GPP work.


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Comments

1

You should post some video, Scott. I’m loving your kettlebell stuff and just think some vids would be a great addition. BTW, how do your abs feel after all that?

Posted by: Alberto Caraballo | June 27, 2006 1:42 AM

2

Abs = well used. This exercise went straight in the GPP column. Give it a go with a dumbbell and you’ll see what I mean.

As for video, I’d love to - but don’t actually have a video camera at the moment. I’m trying to avoid acquiring more cameras until I get my stuff from the UK - which will hopefully be next month.

Posted by: Scott | June 27, 2006 10:02 AM

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