Kettlebell Single-Leg Around the World
oec:kettlebell-single-leg-around-the-world
A dynamic balance and stability drill where a kettlebell is passed in circles around the torso while balancing on one leg.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Single-Leg Kettlebell Around the World, Single-Leg Balance with Kettlebell Circles, Kettlebell Body Circle on One Leg, Single Leg Balance Kettlebell Circle, Single-Leg Kettlebell Slingshot
How to do it
Setup
- Stand tall holding a light kettlebell by the handle in one hand at hip height.
- Fix your gaze on a stationary point ahead and shift your weight fully onto one foot.
- Lift the non-working foot slightly off the floor while maintaining a soft, unlocked knee on the supporting leg.
Movement
- Brace your midsection and keep your pelvis level and upright.
- Pass the kettlebell smoothly in front of your waist to the opposite hand.
- Continue guiding the kettlebell around your hip and behind your back, transferring it back to the starting hand to complete one revolution.
- Maintain stable posture without allowing the torso to sway or the free foot to touch down.
- Complete the assigned reps in one direction, reverse the rotation direction, and then switch standing legs.
Breathing
Breathe continuously and evenly throughout the rotations, avoiding holding your breath while maintaining trunk stiffness.
Cues
- Root through the foot
- Quiet torso
- Level hips
- Smooth handoff
Common faults
- Excessive torso swaying to counter the moving weight.
- Use a lighter kettlebell and actively brace the core to resist trunk rotation and lateral flexion.
- Pelvis dropping on the unsupported side (Trendelenburg tilt).
- Drive firmly through the stance foot and squeeze the supporting hip glute to keep both hip bones level.
- Locking out the standing knee.
- Keep a micro-bend in the knee to engage the quadriceps and hip musculature for better balance absorption.
Safety
- Ensure clear floor space in front and around you in case of a dropped kettlebell.
Muscles
Joints
- Hip: Isometric stabilization
- Ankle: Isometric stabilization
- Lumbar spine: Isometric stabilization
- Shoulder: Flexion, Extension
- Elbow: Flexion, Extension
Details
- Movement
- Anti-rotation, Anti-lateral-flexion, Balance
- Modality
- Balance, Strength
- Mechanics
- compound
- Force
- mixed
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Kettlebell
- Record
- Repetitions and Load; or Duration and Load
- Load
- external, total
Sources
- wger: Single-Leg Balance with Kettlebell Circles, by trs1800 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.