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Kettlebell Wave Maker

Improves rotational strength, flexibility, and overall athletic performance

Core & AbsAdvancedStrengthRotation

At a glance

Muscles workedPrimary: Obliques. Secondary: core, legs, glutes
Muscle groupCore & Abs
DifficultyAdvanced
TypeStrength · Rotation
Sets & reps4 sets × 12-15 reps
Estimated calories burned~80 kcal

How to do it

  1. Step 1: Setup — hold the kettlebell with both hands, standing with feet shoulder-width apart
  2. Step 2: Initiation — swing the kettlebell back between the legs, then up and around the body
  3. Step 3: Mid-phase — perform a wave-like motion, rotating the torso and swinging the kettlebell
  4. Step 4: End-position — finish in a side plank position, with the kettlebell held overhead
  5. Step 5: Return — slowly return to the starting position
  6. Step 6: Breathing and rhythm reminder — focus on smooth, controlled motion
  7. Step 7: Safety note — ensure proper kettlebell handling to avoid injury

Equipment

Coaching tips

Benefits

Improves rotational strength, flexibility, and overall athletic performance

Common mistakes

1. Insufficient warm-up, 2. Poor kettlebell handling

Make it harder

Increase the weight or reps

Make it easier

Start with a lighter kettlebell or fewer reps

Breathing

Exhale during the rotation, inhale during the return

Build a workout with this exercise

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More core & abs exercises

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Single Leg Banded Knee Tuck

Intermediate · 3 sets × 12-15 each leg

Lying Overhead Pulley Crunch with Knee Tuck

Intermediate · 3 sets × 12-15 reps

Lower Ab Hip Tuck off Flat Bench

Intermediate · 3 sets × 10-15 reps

Seated Pulley Ab Crunch Hammer Curl

Beginner · 3 sets × 12 reps

Forward and Backward Dip Knee Tucks

Intermediate · 3 sets × 10-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.