How to Do the Kettlebell Roll Up Exercise

The kettlebell roll up exercise works the hips, abs, back and legs in an explosive, ballistic exercise. The movement emulates and intensifies many of the movements of everyday life. Additionally, it prepares fighters for quickly getting up off the ground before an opponent can strike. Follow these steps to do the kettlebell roll up exercise.

Instructions

Difficulty: Moderate

1. Grip the kettlebell "by the horns" with the handles facing up and the ball of the weight held just in front of your chest. Squeeze your arms and chest tightly so that the kettlebell doesn't swing or dislodge as you perform the roll up.
2. Stand with your feet shoulder width apart and the kettlebell raised to your chest. Tuck your chin into your chest. Fall back to the ground, making contact with your butt first.
3. Round your back as you make contact with the ground. Roll back until your upper back touches the ground. Let your legs raise up in a squat position until your feet swing over your head.
4. Swing your legs back towards the ground, pushing from your abs. Plant your heels and then the soles of your feet on the ground and use your abs, lower back and hips to push you back to a squatting position. Without any break in the movement, push up from the squatting position back to your initial standing position.