Kneeling Kettlebell Around the World
The kneeling kettlebell around the world is a shoulder and core stability exercise that involves circling a kettlebell around the body while kneeling. It targets the deltoids and challenges the core to resist rotation with each pass, developing shoulder endurance and stability.
How to do it
- Kneel on both knees holding a kettlebell by the horns with both hands.
- Begin passing the kettlebell around your body in a circular motion, transferring it from hand to hand.
- Keep your core braced and avoid rotating your torso as the kettlebell moves.
- Complete the desired number of circles in one direction, then reverse.
- Maintain upright posture throughout the movement.
Form cues
- Keep your torso completely still as the kettlebell passes.
- Hold the kettlebell firmly by the horns.
- Engage your abs and squeeze your glutes for balance.
- Move in a smooth, controlled circle around your body.
Breathing: Inhale deeply to brace your core before you start the circle, and breathe steadily as you move.
Common mistakes
- Swinging the hips to help move the weight, which reduces core engagement.
- Rushing the transfer behind your head, which can lead to losing your grip.
- Allowing the lower back to arch, which puts unnecessary stress on the spine.
Muscles worked
Primary: delts. Secondary: core, forearms, traps.
Suggested sets & reps
Get fitter
3 sets × 8 circles per direction, rest 60 s
Lose weight
3 sets × 8–10 circles per direction, rest 60 s
Build muscle
3–4 sets × 6–8 circles per direction, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Lower the weight of the kettlebell and focus on tightening your core and glutes before starting.
Can I do this standing up?
Yes, standing is actually a regression or alternative if kneeling is uncomfortable on your knees.
How heavy should the kettlebell be?
Start with a light kettlebell so you can control the movement smoothly without losing your balance.