IntermediateAthleticHome or gym

Around the World: Continuous Hip Circle

Move the kettlebell in a smooth circle around your waist, passing it hand to hand in front and behind your body.

Kettlebell around the world: circle the bell around the waist hand to hand front and behind — Kettlebell Around the World movement illustrations

The prescription

Sets: 3 sets
Reps: 6–10 full circles each direction
Rest: 1 min
Time: About 8 min

Equipment. Kettlebell

Muscles. core. Also gluteus maximus, gluteus medius, shoulders

Starting position

Feet shoulder-width apart with the kettlebell in both hands at waist height in front of you.
Stand tall with a tight core and a slight bend in the knees.

How to move

Move the bell to your right side and pass it from the left hand to the right; keep it close, hips and shoulders square.
Continue the circle behind your body, passing from the right hand to the left behind the hips with smooth control.
Bring the bell to your left side and pass back toward the front, staying tall and stable.
Complete the circle at the front, pass hand to hand again, and repeat in the same direction for reps; then switch directions on the next set if prescribed.

Common mistakes

Swinging the bell wide so it pulls you off balance.
Standing rigid and twisting the lower back instead of passing close to the hips.
Using a bell so heavy the handoffs become a toss.

Variations

Half-kneeling around the world
Slower tempo for learning

Progressions

More circles per set
Slightly heavier bell when motion stays smooth

Regressions

Lighter bell
Pause at each pass point until handoffs are clean

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.
Start light — this is coordination and core, not a max-load lift.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter

Gear that helps

Equipment

AffiliateEquipment

Fabric Resistance Band Set

Cloth bands that do not roll into a rubber bracelet the moment you get warm. Useful for kickbacks, squats, and lateral walks.

About $34