Kettlebell Slingshot: Master the Around the World Drill for Shoulder and Core Control

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell slingshot, also known as the kettlebell around the world, kettlebell circles, around the body pass, or KB slingshot, is one of the most accessible and versatile drills in kettlebell training. Simple in design, yet loaded with benefits, this exercise earns its place in both beginner and advanced programmes.

Whether you use it as part of your warm-up, for active recovery, to aid shoulder rehab, or as a standalone grip and core conditioner, the slingshot keeps your entire body engaged in a low-impact, continuous rhythm.

What Is the Kettlebell Slingshot?

The kettlebell slingshot is a circular movement where you pass the kettlebell around your body from hand to hand, just above the hips. It’s sometimes referred to as a “kettlebell around the world” or “kettlebell circles.”

You pass the bell from one hand to the other in front of your hips, then again behind your back, creating a continuous orbit. It challenges your coordination, core tension, and grip, while keeping your shoulders moving through a full, healthy range.

This movement is highly accessible, requires minimal coaching, and serves as a foundational tool for flow-based training and rotational drills.

Why It Matters

Here’s why the slingshot should be in your rotation:

• Active Recovery: Perfect between sets to keep blood flowing and the nervous system primed without adding fatigue.
• Shoulder Health: Encourages fluid motion through both anterior and posterior shoulder positions, flushing nutrients into the joint.
• Grip Strength: The constant hand-to-hand transfer builds forearm endurance and finger control.
• Warm-Up Utility: Fires up the core, shoulders, and grip ahead of heavier lifts or flow sequences.
• Flow Integration: Bridges exercises without breaking tempo, especially in circuits and EMOM sessions.

Muscles Worked

• Shoulder stabilisers
• Forearms and grip
• Core and obliques (resisting sway and rotation)
• Upper back (scapular control and posture)
• Transverse abdominis (deep stabiliser activation)

How to Do the Kettlebell Slingshot (Step-by-Step)

The kettlebell slingshot can be performed from standing or kneeling. Performing it from your knees adds an extra core challenge and removes lower body compensation. It’s also a great way to focus purely on shoulder mobility and posture.

If you’re kneeling, start in a tall kneeling position (both knees on the floor), with glutes and abs tight. Follow the same arm path, passing the kettlebell around your torso while keeping your hips still. It’s excellent for warming up the upper body without loading the lower half.

1. Stand with feet shoulder-width apart, core braced, and shoulders square.
2. Hold the kettlebell in one hand at hip height.
3. Pass it across the front of your hips to the opposite hand.
4. Immediately pass it behind your back, switching hands again.
5. Continue this motion in one direction for the desired reps or time.
6. Reverse direction and repeat.

Tip: Keep the hips and torso still, avoid leaning or rotating. Your arms do the work, not your spine.

Watch the Kettlebell Slingshot in Action

Common Mistakes to Avoid

• Rotating your hips or shoulders – your upper body should stay stable
• Holding the bell too low – keep it circling above mid-thigh level
• Tensing the shoulders – keep them relaxed and down
• Gripping too tightly – control the bell without over-squeezing
• Losing posture – stay tall and braced throughout the orbit

Warm-Up Drills to Prep for the Movement

• Shoulder rolls and scapular shrugs – 10 reps each
• Arm swings (cross-body and circles) – 15 seconds
• Light kettlebell halos – 5 each direction
• Braced standing march – 20 seconds

Programming Tips and Reps

• Reps: 10–20 each direction or 30–60 seconds per side
• Use as: warm-up, active rest, shoulder rehab, grip finisher or flow connector
• Tempo: Smooth and rhythmic—match the kettlebell’s weightless float

Pair With:

• Kettlebell halo
• Single-arm kettlebell deadlift
• Goblet squat
• One-arm swing (light)

When to Use This Exercise

• At the start of a session to prime grip, core, and shoulder movement
• Between lifts for active recovery
• In rehab phases for healthy shoulder range and control
• Within circuits for light cardio and control

Kettlebell Slingshot Workout Example

Here’s one of my go-to beginner circuits that makes heavy use of slingshots:

• Slingshot – Clockwise – 30 secs
• Single Hand Deadlift – Left – 30 secs
• Slingshot – Anti-clockwise – 30 secs
• Single Hand Deadlift – Right – 30 secs
• Slingshot – Clockwise – 30 secs
• Halo – Alternating Directions – 30 secs
• Slingshot – Anti-clockwise – 30 secs
• Bodyweight Squats – 30 secs

This 4-minute circuit keeps the kettlebell moving without too much strain. Complete 3 rounds for a solid warm-up or low-intensity flow.

Coach’s Insight: Greg’s Take

What do you do during rest periods, sit, pace, stretch? I like to keep the nervous system engaged with slingshots. They’re light enough to recover with, yet just taxing enough to stimulate.

I also use them as a shoulder mobility primer and grip activator before swings, presses, or snatches. Whether you’re rehabbing, warming up, or just keeping the rhythm alive, this exercise delivers.

Slingshot vs Kettlebell Halo

• Slingshot: Travels around the hips, ideal for grip, flow, and core control
• Halo: Circles the head and neck, focuses on scapular mobility and shoulder integrity
• Both are excellent for shoulder prep and pair beautifully in warm-ups

Who Should Do This Exercise?

• Beginners learning kettlebell handling and transitions
• Lifters needing grip, shoulder, or core warm-up work
• Clients in shoulder rehab phases
• Flow-focused athletes linking moves without stopping

Related Exercises You Can Try Next

• Kettlebell halo
• Around the world to goblet squat
• Kettlebell clean to slingshot
• Kettlebell figure eight

Want More Smart Kettlebell Training?

Master the foundational drills and progress into fluid flows, shoulder-safe strength work, and purposeful programming.

Explore my full kettlebell warm-up and movement prep series to train smarter.

Mastered the slingshot? Explore all kettlebell exercises to build unstoppable flow and control.

Frequently Asked Questions