Situps and planks are fine, but there are far more dynamic and effective ways to train your core. It has a clunky name, but the Half-Kneeling Kettlebell Snatch to Windmill is a smooth, fast flow that will work your abs while redlining your heart rate and building critical back and shoulder muscle, too.
“This is a total-body move masquerading as a core move,”says MH fitness director Ebenezer Samuel, C.S.C.S. “If your core is weak, you’ll really struggle to complete the flow.” The more you do it, however, the stronger your core will become—and it’s a helluva lot more fun than another 90-second plank.
1. Kneel and Deliver
Tyler Joe
Start in a half-kneeling stance, right foot in front of you. Grasp a kettlebell with your right hand. Tip it toward you; tighten your abs and squeeze your shoulder blades.
2. Swing for Strength
Tyler Joe
Keeping your core tight and your hips and shoulders square to the front, aggressively pull the bell back between your legs. Push your butt back as you do this.
3. Explode Upward
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Swing the bell forward, thrusting your hips forward, then aggressively pull it toward your shoulder. Punch upward as it reaches shoulder height, straightening your arm.
4. Brace and Twist
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Keeping your eyes on the bell, push your butt back and rotate your torso until your left hand touches the floor. Squeeze your shoulder blades. Then brace your abs and glutes and drive your torso back to upright. That’s 1 rep; do 6 per side. Do 3 sets.
Pictured demonstrating the exercise is Tyriek Taylor, a New York City– based trainer who first fell in love with fitness while in college after battling an eating disorder. Last year, Taylor, 32, joined Men’s Health’s Strength in Diversity Initiative, a growing program that aims to help trainers from marginalized communities jump-start their fitness careers.
Men’s Health
Through the program, Taylor obtained his C.S.C.S. certification, as well as his Precision Nutrition and Functional Range Conditioning certs. He’s now working to establish himself as a go-to fitness trainer in the LGBTQIA community.
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