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Core · Intermediate

Kettlebell Jackknife

Weighted jackknife that brings the straight legs and kettlebell toward each other through controlled trunk flexion.

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Kettlebell Jackknife demonstration

Exercise overview

Training details

Core

Equipment

Kettlebell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back holding one kettlebell above your chest with straight arms and both legs extended.
  2. 02Brace your abdomen and keep your lower back controlled.
  3. 03Raise your straight legs and torso together while reaching the kettlebell toward your feet.
  4. 04Pause in the balanced jackknife position without pulling your neck or swinging the load.
  5. 05Lower your torso, legs, and kettlebell slowly to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationJackknife Sit UpRelated variationJack knife on BallRelated variationJanda Sit Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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