True strength starts at the core. It’s the foundation for athletic performance and your biggest lifts, helping transfer force efficiently while keeping your spine stable under load. But building a strong core isn’t just about endless crunches. To train the deep stabilising muscles that protect your spine and improve performance, you need to challenge your body in different ways.
The ‘Iron Trident’ does exactly that. Shared by strength coach Iestyn Williams, it’s a movement similar to a Russian twist, but with a heavier load and a much greater emphasis on resisting movement rather than simply creating it. It looks deceptively simple – until you try it.
‘This kettlebell move trains your core to do its actual job. Hold the position, fight the kettlebell, and you’ll feel why this beats a hundred crunches in under 30 seconds,’ Williams says.
How to Do the ‘Iron Trident’
Aim for 10-15 reps or 30-45 seconds
- Sit on the floor with an upright posture and your legs straight out in front of you in a V-shape.
- Hold a kettlebell by the handle with a pronated (overhand) grip so the bell hangs below your hand.
- Brace your core and move the kettlebell between three distinct points: outside your right hip, the space between your legs, and outside your left hip.
- Pause completely each time you place the kettlebell on the floor.
- Move slowly between each position, keeping your core and glutes braced throughout. Avoid arching your lower back.
Benefits of the ‘Iron Trident’
Moving a heavy kettlebell between three different positions while maintaining an upright posture forces your core to resist rotation and stabilise your spine. Because the load moves from side to side, your obliques and deep core muscles have to work continuously to keep your torso from collapsing or twisting.
The slow tempo also increases time under tension, forcing your core to stay switched on throughout every rep. For Williams, that’s the role the core is designed to play – and one that’s often overlooked.
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‘You’re resisting rotation and extension under load, not just flexing forward like a crunch does,’ he says.
It’s also a full-body movement. Holding a heavy kettlebell challenges your grip, shoulders and upper back, while your abs and obliques work continuously to keep you stable.
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