The BEST Kettlebell Abs Exercise

OK, so here's the truth…I trained yesterday for the first time in a week.

It's a very busy time of year and so regular training has had to take a back seat to some other priorities.

Don't get me wrong, I still do other things.  I ride my bike everyday to get to and from clients and as I put my bike in my garage, I have a chin-up bar mounted between 2 posts so I'll jump up and do a set of 8-10.

But picking up kettlebells and doing a “regular” workout has not been part of this week's schedule.

Until yesterday when I filmed a couple of videos for you.  One of them is the video below on my Renegade Row Progressions.  I woke up this morning and my abs were sore.

I'm not talking sore like a dull ache.  I'm talking sore like it-hurts-to-cough-kind-of-sore.


So if I only did a few reps, how would I have felt had I done a few sets of 10 or 20?

As far as I'm concerned, Renegade Rows are the best Kettlebell Abdominal Exercise.

So do me a favour.  Watch the video below, do a set of each progression, and then tell me how you feel afterwards.


P.S. Try THE DEATH CRAWL and let me know how you like it as well.

P.P.S. In the Final Phase of The TT Kettlebell Revolution v2.0, we use Renegade Rows to really take your fat loss efforts to the next level.

=>Check out the TT Kettlebell Revolution v2.0 HERE


  • Reply March 30, 2012

    Joseph DeMatteo

    Great exercise but I don’t have two kettlebells of equal weight. Any reason these cannot be done with dumbbells? Thanks.

  • Reply March 30, 2012


    I like to add the spiderman reach between rows for a progression.

    Tried the KB R Row death crawl and it is nasty.

    Good as always, Thanks Chris!

  • Reply March 30, 2012


    Talk about death crawl,that renegade row death crawl near killed me.AWESOME.

  • Reply March 30, 2012


    I have a rapidly-expanding baby belly, so have moved to a safer version resting my hands on a step and rowing from there; but thanks for the reminder of the hip touch progression – when the row gets too difficult at least I can still get that one!

    Will have to remember this one post-baby and work back to that death-crawl 🙂

    Joseph – I have seen them done with hexagonal dumbbells. Balancing on the KB requires just that little bit more stability through the wrists, shoulder and ultimately the core.

  • Reply March 31, 2012



    In the pdf for TT Kettlebell Revolution v2.0, you mention that if you don’t have 2 kettlebells, you should do the modified version. Can you explain the modification?



  • Reply April 3, 2012


    Hey Chris,
    I love your KB program! I saw your offer for AJ’s birthday. I already have your program, so what is different about the 2.0 version? I’ve lost 20lbs and over 18″ with Kettlebells. I really want you to come out with a new version of TT KBs so I can add to your original 36 week program. Do you have something in the works? Happy Birthday to AJ! Neat family.

  • Reply April 10, 2012

    Gene P

    I have done this now for the past 2 weeks and it is great. Finally got up to 3 sets and combine with planks and another exercise to really push the obliques. Still waiting to do the Death Crawls. Thanks Chris

  • Reply May 9, 2012


    I just had my home gym built by Backyard Rooms. My first order was Kettlebells, its a GREAT workout for sure!

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