What is the “Around the World” Exercise?
The Around the World exercise is a dynamic movement that challenges your shoulders, core, grip, and coordination. Performed using equipment like a kettlebell, dumbbell, or even a weight plate, the exercise involves rotating the weight around your head or body in a controlled motion simulating a circular “around the world” path.
Key Muscles Worked
- Shoulders (Deltoids)
- Traps
- Forearms
- Core (Obliques, Rectus Abdominis)
- Lower back
- Hip stabilizers (if using a standing variation)
This exercise is popular in both functional training and warm-up routines due to its unique ability to target stabilizer muscles and improve joint mobility.
Benefits of Around the World Exercise
- Improves Shoulder Mobility
The rotation encourages a full range of motion in the shoulders, especially helpful for athletes and lifters. - Enhances Core Stability
Your core works hard to resist rotation, which improves functional strength and balance. - Develops Coordination and Grip Strength
Managing a rotating weight enhances body control and increases forearm endurance.
Versatile and Low-Impact
Can be modified for warm-up, strength training, or rehabilitation.
How to Do the Around the World Exercise (Step-by-Step)
Equipment:
- Kettlebell or Dumbbell (5–25 lbs based on fitness level)
Instructions:
- Start Position:
Stand with feet shoulder-width apart. Hold the kettlebell with both hands in front of your chest. - Begin Rotation (Clockwise):
Slowly pass the weight from one hand to the other as it moves around your head or waist. Keep your core braced and neck neutral. - Complete the Circle:
Bring it full circle back to the start. That’s one rep. - Switch Directions:
After several reps clockwise, repeat in a counterclockwise direction.
Reps:
- 2–3 sets of 10 reps in each direction (for warm-up or mobility)
- 3–4 sets of 15–20 reps (for strength/endurance)
Pro Tips for Better Form
- Keep the movement controlled and smooth — avoid jerking the weight.
- Focus on keeping the elbows slightly bent and relaxed.
- Engage the core and glutes to maintain posture.
- Start with a lightweight if you’re new.
Variations of the Around the World Exercise
| Variation | Description | Purpose |
| Waist-Level Rotation | Pass weight around your waist instead of your head | Beginner-friendly, less shoulder stress |
| Overhead Plate Rotation | Use a weight plate above your head | Enhances shoulder endurance |
| Lunge with Around the World | Perform lunges while rotating the weight | Combines lower body and core |
| Seated Around the World | Do the movement sitting | Ideal for rehab or shoulder-focused sessions |
Common Mistakes to Avoid
- Using Too Much Weight – It can compromise form and strain the neck or shoulders.
- Leaning or Tilting – Keep your torso upright; engage your core throughout.
- Neglecting Breathing – Exhale as you pass the weight behind; inhale in front.
Who Should Try This Exercise?
Athletes
Office workers with stiff shoulders
Lifters looking to improve warm-ups
Rehab or mobility-focused clients
However, avoid this exercise if you have current shoulder injuries, neck problems, or are recovering from surgery without medical clearance.
Warm-Up and Cool-Down Recommendation
Pre-Workout Warm-Up Flow:
- Arm circles – 10 reps each side
- Around the World (light) – 2 sets
- Cat-Cow stretch – 10 reps
Cool Down:
- Shoulder rolls – 15 seconds
- Child’s pose stretch – 30 seconds
- Upper trap stretch – 20 seconds per side
Final Thoughts
The Around the World exercise is more than just a warm-up — it’s a full-body movement that boosts strength, mobility, and coordination. Whether you’re a gym-goer, athlete, or fitness beginner, incorporating this into your routine can elevate your performance and injury prevention game.
