Here’s a complete guide to the kettlebell around the world, from how to master to the movement to the whole world of movement it can unlock for you.
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At first glance, the kettlebell around the world exercise might seem simple, and maybe even goofy: you pass a kettlebell around your body in a circular motion. Heck, you say, a child could do that. But when you try it, you’ll see that it works muscles you never thought of in ways you never have, and it’s a necessary stepping stone to flashier, more sophisticated training like kettlebell flows and complexes.
The kettlebell around the world, also called a hip halo by some coaches, has you moving a kettlebell around your body in a circular pattern, switching from one hand to the next. You’re allowed to use momentum so that the kettlebell flows smoothly through the transitions, but you have to control it-the weight can’t touch any part of your body (aside from your hands).
00:00 - Intro
00:22 - Around the world kettlebell benefits
01:02 - Kettlebell around the world cues
01:56 - Around the world with hand catch
03:38 - Step-back hip coil
05:32 - How to use the kettlebell around the world in your workout
05:58 - What weight should I use?
06:58 - How many sets and reps?
| Around The World Kettlebell Benefits |
That circular motion accomplishes much more than meets the eye, and you’ll feel it all as soon as you start doing the movement (correctly, that is). Controlling the kettlebell’s path and momentum while keeping good posture trains the core and a bunch of other stabilizer muscles hard. (What else is going to keep you from bending or twisting as the weight travels away from your center of gravity?) Your wrist and forearm muscles have to clench the handle to prevent the weight from slipping away, so the around the world works your grip strength too.
On top of that, the centrifugal force you generate with the around the world creates a pulling effect that tractions out the shoulders, elbows and wrists. This really feels great, especially if you have years of heavy, joint-compressive lifting under your belt, and can arguably help to prevent injury and speed recovery from other strength-training workouts. Decompressive weight training, Heins says, is often overlooked and very valuable: controlling a weight as it pulls on your joints strengthens them, just as lifting a weight that compresses your joints does.
If you have athletic ambitions, or just want to get good at more advanced kettlebell training, the around the world should be a staple in your programs, as it works eye-hand coordination and balance. Over time, you’ll develop a better sense of where the kettlebell is in space around you, and you’ll be able to make the hand offs quicker and more smoothly.
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