45 minute advanced oblique workout with kettlebells and a resistance band at home

Here's everything you need to try our 45 minute advanced oblique workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
10/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Banded Chop
  • Circuit 2
  • Pallof Press
  • KB A-Stance Hold
  • Circuit 3
  • Single Leg Pallof Press
  • KB Suitcase Hold

Circuit 1

Complete this round 3 times.

Tall Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Tall Kneeling Banded Chop

Follow these cues to perform Tall Kneeling Banded Chop correctly:

  • Find a stable position with the knees
  • Chop aggressivly away from the fixed band.

Circuit 2

Complete this round 3 times.

Pallof Press

Complete 10 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

KB A-Stance Hold

Complete 30 seconds

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

Circuit 3

Complete this round 3 times.

Single Leg Pallof Press

Complete 10 repetitions

Coaching Tips For Single Leg Pallof Press

Follow these cues to perform Single Leg Pallof Press correctly:

  • Extend the arms slowly, focusing on balance
  • Have a slight bend in the knee and the hip that are planted to the floor.

KB Suitcase Hold

Complete 40 seconds

The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength.

Benefits of KB Suitcase Hold

The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature.

How To Do KB Suitcase Hold

  1. Find a stable base with the feet in line or slightly wider than the feet.
  2. Keep the kettlebell away from the leg with a slight bend in the arm.
  3. Keep the shoulders square and in a stable position.
  4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions.

Coaching Tips For KB Suitcase Hold

Follow these cues to perform KB Suitcase Hold correctly:

  • Keep shoulders and hips square
  • Have a slight bend in the arm
  • Ensure the spine is straight.

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This workout was made by Sean Klein

Sean Klein

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