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2 Kettlebell Exercise for KO Power and a Shredded Core!

Written by

Eric Wong

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I love experimenting with new exercises and when I was in the gym the other day messing around I came up with these 2 new dandies: the Kettlebell Side Plank and Swing and the Plank Saw.

Both are core exercises that target rotational stability – upping your striking power and especially targeting and strengthening your obliques and deep core muscles such as the multifidus and transverse abdominis.

Check out the video, pay attention to the form cues, give the exercises a go then let me know what you think:

 

For more unique KB exercises that will give you core power for MMA, check out the link below:

 

Comments

17 responses to “2 Kettlebell Exercise for KO Power and a Shredded Core!”

  1. Vladimir Kelman Avatar
    Vladimir Kelman

    I think it’s just great. I love kettlebells and I have a life-long scoliosis, so core stability is a paramount to me.

    Reply
  2. Josemm Avatar
    Josemm

    Ive been using the swing one for several months now is a beauty i really like it i end up replacing the renegade row from oapu pgm to do this instead i know i shouldnt change the program but i just like it so much i couldnt resist the temptation sorry im a weak mfker lol

    Reply
  3. Injury-Free Kettlebell Training Tips

    […] cleans are a great exercise to use in your MMA or kettlebell training workouts for developing hip power as well as a fundamental movement if you’re using KBs to […]

    Reply
  4. Ron Avatar
    Ron

    I would also like to know if using a dumbbell instead of a kettlebell would work?

    Reply
  5. George Avatar
    George

    Eric, both exercises rock. Good on ya mate. Love’em

    Reply
  6. VB Avatar
    VB

    Top Stuff!! Can you put this in pdf report wit pics so we can save it?? Please!!

    Reply
  7. Tim Avatar
    Tim

    Ive done similar exercises using 2 dumbells. Start in plank, do a pushup, row, twist, and press. Alternate sides for a set of 20. Great core and upper body workout there.

    Reply
  8. Lew Avatar
    Lew

    Thank you, for the exercises, and the advice. And i really appreciate the detailed form input.

    Reply
  9. Fellow Warrior Avatar
    Fellow Warrior

    Tight! the routine and your abs/core
    Thanks Eric!

    Reply
  10. Eric Avatar
    Eric

    REPS | SETS | REST

    First of all, make sure you practice proper technique with these exercises with no external weight.

    Once you’ve got the form down, then you’re ready to progress to adding some weight – start with a lighter kettlebell and work your way up.

    Here’s a recommended reps/rest/sets scheme to use to add to the end of your routine (don’t do this before Squats, Deadlifts, etc because then your core stabilizers will be shot and you might throw out your back):

    A1) Kettlebell Side Plank and Swing (and press) – 4-6 reps per side, go right to A2

    A2) Plank Saw – 12 reps per, rest 60-90 sec, then back to A1

    Complete 2-4 supersets of each.

    What you DON’T want to do is keep doing the movements when you’re not in neutral spine like I show in the video.

    Doing so trains bad movement patterns and puts you at risk for injury.

    Reply
  11. Eric Avatar
    Eric

    Hey Charles – awesome to hear man… Keep it up.

    And I’m not quite there yet – still engaged! Not till end of July this year. 🙂

    Reply
  12. Shawna Avatar
    Shawna

    Eric,

    Great looking excercise looking forward using this in my core training.
    How many reps per set and what size kettlebell do you recommend to start off with?

    Reply
  13. Tweets that mention 2 Kettlebell Exercise for KO Power and a Shredded Core! | EricWongMMA.com — Topsy.com

    […] This post was mentioned on Twitter by Matt Dyer, MMA Ninja. MMA Ninja said: 2 Kettlebell Exercise for KO Power and a Shredded Core! http://bit.ly/dGsuRV […]

    Reply
  14. Nick Avatar
    Nick

    With the press for the press, I think stretching your wrist should be avoid, could be prone to injuries. It could be a better option to keep the wrist not bend while pressing.

    Reply
  15. Charles Avatar
    Charles

    Loved the video Eric. I have your program and let me tell you it works. Man I’m getting strong and fast. When are you going to give us some more awesome NRG’s! Love your work, man you are good. Congrats on the marriage:)

    Reply
  16. Darryl Avatar
    Darryl

    To help Mikey out with his question. Yes using a dumbbell works, you have to make some small adjustments, but it works. I’ve used dumbbells for this exerscise. Eric this is an amazing core exercise. Glad that you mentioned about neutral spine. Keep up the great work. Cheers!!!

    Reply
  17. Mikey Avatar
    Mikey

    Would using a dumbbell instead of a kettlebell work?

    Reply

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