SINGLE-LEG BOTTOMS UP KETTLEBELL EXCHANGE Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Exchange. This exercise engages shoulder and wrist stabilizers while muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.
- While stabilizing on one leg, hold kettlebell (bottoms up) with elbow at or just below shoulder height.
- Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
- Exchange the kettlebell from one hand to the other for a total of 6 reps.
- Switch legs and repeat steps one through three.