Kettlebell Hollow Body Flutter Kicks

Last Updated on December 11, 2022 by Patrick

Table of Contents

Kettlebell hollow body flutter kicks are a dynamic and challenging exercise that can help improve your core strength and overall fitness. This move combines the benefits of a kettlebell swing with the core-strengthening benefits of a flutter kick, making it a great addition to any workout routine. In this article, we will provide a step-by-step guide to help you perform this exercise properly and effectively.

What Is a Flutter Kick?

A flutter kick is a bodyweight exercise that targets the muscles of the core and lower body.

To perform a flutter kick, you will need to lie on your back with your arms extended overhead and your legs straight. From this position, engage your core and lift your shoulders and legs off the ground, keeping them hovering just above the ground.

From here, perform a flutter kick by alternating between quickly raising one leg and then the other, while keeping your core engaged and your lower back pressed into the ground.

As you do this exercise, be sure to keep your chest lifted and your shoulders down and away from your ears.

Also, keep your breathing steady and controlled throughout the movement. Flutter kicks are a great way to challenge your core and improve your overall fitness.

What Does Hollow Body Mean?

Hollow body is a term used in fitness to describe a position in which the body is held in a straight line, with the lower back pressed into the ground and the chest lifted. This position engages the core muscles and can be used in a variety of exercises to improve core strength and stability.

To achieve a hollow body position, start by lying on your back with your arms extended overhead and your legs straight. Engage your core muscles and lift your shoulders and legs off the ground, keeping them hovering just above the ground. From here, try to maintain a straight line from your shoulders to your feet, keeping your lower back pressed into the ground and your chest lifted. It is important to maintain this position throughout the exercise in order to fully engage your core muscles.

How To Do Kettlebell Hollow Body Flutter Kicks

To do a kettlebell hollow body flutter kick, start by lying on your back with your arms extended overhead, holding the kettlebell above your head and your legs straight. Engage your core and lift your shoulders and legs off the ground, keeping them hovering just above the ground. From this position, perform a flutter kick by alternating between quickly raising one leg and then the other, while keeping your core engaged and your lower back pressed into the ground.

As you do this exercise, be sure to keep your chest lifted and your shoulders down and away from your ears. Also, keep your breathing steady and controlled throughout the movement.

This exercise is a great way to challenge your core and improve your overall fitness. Plus, the added resistance of the kettlebell can help you build strength and power. Give it a try and see how it can benefit your workout routine.

Thank you Marcus Filly for the excellent demo of the Kettlebell Flutter Kick

Step By Step Guide: Kettlebell Hollow Body Flutter Kicks

Here is a step-by-step guide to help you perform kettlebell hollow body flutter kicks:

Lie on your back with your arms extended overhead and your legs straight.
Lift and hold the kettlebell so that it is positioned above your head.
Engage your core and lift your shoulders and legs off the ground, keeping them hovering just above the ground.
From this position, perform a flutter kick by alternating between quickly raising one leg and then the other, while keeping your core engaged and your lower back pressed into the ground.
As you do this exercise, be sure to keep your chest lifted and your shoulders down and away from your ears. Also, keep your breathing steady and controlled throughout the movement.

Remember to start with a lighter kettlebell and progress to a heavier weight as you become more comfortable with the movement. Also, be sure to maintain good form throughout the exercise to avoid injury and ensure you are getting the most out of the movement.

Benefits

Kettlebell hollow body flutter kicks are a dynamic and challenging exercise that can provide a number of benefits to your workout routine.

First and foremost, this exercise is a great way to challenge and strengthen your core muscles. The hollow body position engages your abs, obliques, and lower back, while the flutter kick movement adds an additional challenge to these muscles. By regularly incorporating this exercise into your routine, you can improve your overall core strength and stability.

In addition to strengthening your core, kettlebell hollow body flutter kicks can also help improve your overall fitness. The flutter kick movement works your lower body muscles. As a result, this exercise can help improve your endurance and overall fitness level.

Furthermore, the added resistance of the kettlebell can help you build strength and power. The flutter kick movement can help improve the strength and power of your lower body muscles. By regularly performing this exercise, you can improve your strength and power in a number of different muscle groups.

Overall, kettlebell hollow body flutter kicks are a versatile and effective exercise that can provide a number of benefits to your workout routine. Give it a try and see how it can help you improve your fitness and overall well-being.

Final Words

In conclusion, kettlebell hollow body flutter kicks are a dynamic and challenging exercise that can provide a number of benefits to your workout routine. By regularly incorporating this exercise into your routine, you can improve your core strength, overall fitness, and strength and power in a number of different muscle groups.