Kettlebell Core — CST KB8 Exercise

In this recent kettlebell post, I pointed out some of the advantages of training with this time tested tool. A little imagination, and the help of a solid technical foundation, allow you to use your KBs for practically any goal.

The most no-nonsense and universally applicable approach to understanding KB mechanics is Circular Strength Training’s 7 Key Components of Structure…

1. Spinal Alignment
2. Shoulder Pack
3. Arm Lock
4. Grip Confirmation
5. Core Activation
6. Hip Recruitment
7. Leg Drive

All 7 keys are present in any movement. But every exercise requires particular attention to certain keys, and can be used to develop certain aspects of your structure.

In the following clip I present my current favorite kettlebell exercise—although my favorite exercises change constantly as my focus evolves. You’ll be able to see which of the 7 Key Components I concentrate on.

It’s also a great exercise for the core. And here’s an extra tip. The faster you try to get the KB around and back through the legs, the more your core is going to have to work. So forget boring—not to mention injurious—crunches and put the KB-8s to work on your six pack!

Comments

[Hugo Hanriot]

Excellent! Thanks Coach Steer!

[www.facebook.com/profile.php?id=584283494]

Nice! I will try this out!

[Richard Manchur]

Great explanation of the figure 8. I have been using one of Anthony Diluglio's AOS kettlebell DVDs and he combines the figure 8 with a lunge to a hold. Do you still get the core activation of the traditional figure 8 or does the lunge change the emphasis to the legs? Thanks Coach Steer!

[Adam Steer]

Richard,

I have never done that variation. I'll give it a try and let you know. Thanks!

Cheers,
Adam

On 10-Sep-09, at 9:42 PM, typepad@sixapart.com wrote:

[Tony Babarino]

Good job Adam! I really enjoy your teaching on these videos you post. Excellent information with a friendly delivery. I like it! :)