How to do the Kettlebell Ab Crunch
Primary: Core · also works Obliques.
The Kettlebell Ab Crunch is an effective exercise for targeting the abdominal muscles. This exercise involves holding a kettlebell while performing a traditional crunch. It adds weight resistance to the movement, helping to strengthen and define the core. The exercise is suitable for those with an intermediate fitness level and provides a more challenging variation to standard crunches.
Step by step
- 1
Lie flat on your back with knees bent and feet flat on the floor.
- 2
Hold a kettlebell with both hands and extend your arms straight up toward the ceiling.
- 3
Contract your abdominal muscles and lift your upper body towards your knees, keeping the kettlebell extended in front of you.
- 4
Slowly lower your upper body back down to the starting position, maintaining control.
Coaching cues
- Keep your lower back in contact with the floor throughout the exercise to avoid strain.
- Ensure that your movements are slow and controlled for maximum effectiveness.
- Do not use momentum to lift your body, focus on using your abdominals.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Kettlebell Ab Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Kettlebell Ab Crunch work?
Primary: Core. Secondary: Core, Obliques
How many sets and reps of Kettlebell Ab Crunch should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Kettlebell Ab Crunch?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Cable Crunch, Crunch, Dead Bug, Flutter Kick.
Is the Kettlebell Ab Crunch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.