Kettlebell Overhead Crunch On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your lower back is firmly supported by the curve of the ball.
2. Hold a kettlebell by the horns (sides of the handle) with both hands and press it directly over your chest.
3. Plant your feet flat on the floor, hip-width apart, and ensure your thighs are parallel to the ground.
4. Extend your arms fully so the kettlebell is positioned toward the ceiling.

How to do it

1. Inhale to prepare, then exhale as you contract your abs to lift your shoulder blades off the ball.
2. Keep the kettlebell reaching vertically toward the ceiling throughout the entire movement, rather than moving it forward toward your knees.
3. Pause at the top of the movement for a one-second peak contraction, squeezing your ribs toward your hips.
4. Slowly lower your upper back to the ball over a 2-3 second count while inhaling, maintaining tension in the core.

Form checklist

• Keep the kettlebell path strictly vertical (reaching for the ceiling).
• Avoid tucking your chin to your chest; keep a space the size of an orange under your chin.
• Ensure your hips remain still and do not bounce on the ball to create momentum.
• Press your lower back into the ball throughout the movement to protect the lumbar spine.

Pro tips

• Focus on 'shortening' the distance between your sternum and your belly button to ensure the abs are doing the work rather than the hip flexors.
• For maximum tension, do not let your shoulder blades fully rest on the ball at the bottom of the rep; keep the core engaged throughout the set.

Make it harder

• Narrow your foot stance to a single point of contact to significantly increase the stability demand on the obliques.
• Increase the range of motion by allowing your spine to slightly extend over the curve of the ball at the bottom of the rep before crunching back up.

Frequently asked

What muscles does the kettlebell overhead crunch on stability ball work?

The kettlebell overhead crunch on stability ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the kettlebell overhead crunch on stability ball?

The kettlebell overhead crunch on stability ball uses kettlebell.

Is the kettlebell overhead crunch on stability ball good for beginners?

The kettlebell overhead crunch on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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