Kettlebell Bent Over Spinal Rotation

Muscles worked

Setup

1. Stand with feet shoulder-width apart and place a kettlebell on the floor between your feet.
2. Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
3. Grip the kettlebell handle with one hand, keeping your arm straight and shoulder packed.
4. Place your non-working hand on your hip or extend it out to the side for balance.

How to do it

1. Inhale to brace your core, then exhale as you rotate your torso to pull the kettlebell up and across your body toward the ceiling.
2. Follow the kettlebell with your eyes to ensure the rotation comes from your thoracic spine rather than just your arm.
3. Pause for a second at the peak of the rotation, feeling the contraction in your obliques.
4. Inhale as you slowly rotate back down to the starting position, maintaining a flat back throughout.

Form checklist

• Keep your hips square to the floor; avoid letting them tilt or shift as you rotate.
• Maintain a neutral spine and avoid rounding your lower back during the hinge.
• Ensure the movement is driven by your mid-back and core, not just pulling with the bicep.
• Keep your weight evenly distributed through both heels to maintain a stable base.

Pro tips

• Think about 'opening your chest' to the side wall to maximize thoracic mobility and oblique engagement.
• Maintain a slight bend in the knees to take pressure off the hamstrings and allow for a deeper hinge.

Make it harder

• Increase the weight of the kettlebell to further challenge your anti-rotational stability.
• Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension for the core.

Frequently asked

What muscles does the kettlebell bent over spinal rotation work?

The kettlebell bent over spinal rotation primarily targets the obliques, and also works the erector spinae, lats, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the kettlebell bent over spinal rotation?

The kettlebell bent over spinal rotation uses kettlebell.

Is the kettlebell bent over spinal rotation good for beginners?

The kettlebell bent over spinal rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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