Kettlebell Exercise of the Week – Slingshot Twist
- Difficulty: Intermediate
- Muscles strengthened: Abs, Obliques, Back, Chest, Biceps, Triceps
- Target: 3 sets of 15
What you need to know
This is a great upper body exercise that will help you get a trim waist and a toned tum.
It will also work the back and arms, giving you definition and strength.
It’s a fast-moving exercise and you do change the kettlebell between hands to complete a rep so practise with a light weight first to get the technique right and then build up to a more challenging weight.
What you need to do
Pick up the kettlebell with one hand. Stand upright with your feet hip distance apart, soften your knee joints, tuck your tailbone under and keep everything below the waist still.
With both arms extended, move the kettlebell around your body from front to back at hip level, pass it from your first to your second hand behind you and then bring it forward. Keep the kettlebell moving as you bring it diagonally across your body to the opposite shoulder while you bring your empty hand up in front of the same shoulder with your palm facing in ready to meet it.
As the kettlebell connects with your free hand, use the momentum of the movement to twist the torso back, taking the elbow of your empty hand behind your back at shoulder level.
Twist your torso back to face forwards, extending and lowering both hands down to hip level at the sides of your body as you do so.
Then take both hands behind you and pass the kettlebell to the original hand and repeat the diagonal lift and waist twist in the other direction.
Conclude by twisting the torso back to face forwards while extending and lowering both hands down to hip level at the sides of your body as before.
Repeat on both sides again to complete your next rep.
Tips and Pointers
Don’t rush this exercise initially, take your time when you pass the kettlebell from hand to hand and concentrate on keeping the legs fixed in a forward-facing position all the time.
Confine your rotation to the ribs. If you allow the legs and hips to turn you will travel further but you won’t work the muscles this exercise is designed to target. It may help if you tense your glutes to contain the hips.
Use your body as a marker: when your hands are low they should align with your hips, if they go lower it probably means you’re bending your knees or tilting your torso. When your hands are high they should align with your shoulders to access and work your chest and upper back muscles properly.
If you need some equipment to get started then check out the range of kettlebells in our online shop: Kettlebells