Standing Kettlebell Around the World
Standing kettlebell around the world is a shoulder and core exercise that involves circling a kettlebell around the body while standing. It targets the deltoids and challenges the core to resist rotation with each pass of the bell.
How to do it
- Stand with feet shoulder-width apart 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 engaged and your hips stable as the kettlebell moves around you.
- Complete the desired number of circles in one direction, then reverse.
- Maintain upright posture and controlled breathing throughout.
Form cues
- Keep your torso tall and stable
- Engage your core before moving the bell
- Transfer the kettlebell smoothly from hand to hand
- Avoid swinging your hips as the bell passes
Breathing: Inhale as you begin the pass, and exhale steadily as you complete the circle.
Common mistakes
- Leaning back to counter the weight, which strains the lower back and reduces core engagement
- Moving too quickly, which leads to losing control of the kettlebell during handoffs
- Allowing the hips to sway side to side, which shifts work away from the shoulders and core
Muscles worked
Primary: delts. Secondary: core, forearms, traps.
Suggested sets & reps
Get fitter
3 sets x 10 circles per direction, rest 60 s
Lose weight
3 sets x 10-12 circles per direction, rest 45 s
Build muscle
3 sets x 8-10 circles per direction, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the standing kettlebell around the world work?
It primarily targets your shoulder deltoids while working your core and forearms to stabilize your body against rotation.
Should I circle the kettlebell clockwise or counter-clockwise?
You should do both. Complete all your reps in one direction before switching and going the other way.
Why are my hips moving during the exercise?
Hip swaying usually happens when the weight is too heavy or the core isn't braced. Lighten the weight and focus on keeping your lower body still.