Many kettle bellexercisesare dynamic and require swings, pushes and pulls using explosive movements. Moving a kettle bell through all the various positions takes a great deal of muscleactivationand energy.
The kettle bellexercisesare put together in flowing circuits which keep the heart rate up burning even more calories per workout. Luckily, kettle bell training, when programmed correctly, creates a large imbalance in homeostasis throughout the body.
Once the workout is over the body needs to work very hard in order to restore balance which in turn means the use of even more energy or calories. After burn or Excess Post-Exercise Oxygen Consumption (Epic) is the more technical term for this and is yet another reason why kettle belltrainingis so effective for weightless.
Each kettle bell exercise can be performed at home and in only a very small amount of space (6ft x 3ft) because you don’t need to move your feet very far. The kettle bell movements are fun to perform and require skill development which takes the emphasis away from just working out.
Not only do kettlebellworkouts work 100’s of muscles at a time, but they also improve your cardio, increase your metabolism and continue to burn calories after your workout. Kettle belltrainingis an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss.
Other than helping you lose those extra unwanted pounds, theseexerciseshave more benefits. Research published in 2019 proved that kettle bellexerciseswere quite effective in improving muscle strength and aerobic power in people (2).
Unlike fat, muscle burns a higher amount of energy, thus effectively helping bring down your glucose levels. However, if you are diabetic, be sure to consult your doctor, not only before incorporating kettle bells to your workout routine but also before attempting any form of exercise (4).
In 2018, a clinical trial involving older women aged 65 – 75 years old, proved that kettlebellworkouts enabled these women with sarcopenia (loss of skeletal mass and function), increases the sarcopenia index, grip strength, and back strength (1). Please note that you must always make an appointment to talk to your doctor before attempting any newworkoutsor incorporating kettle bells or any other forms of weight into your exercise routine.
Hold the handle of the kettle bell in both hands and extend your arms to waist level in front of you. Push your hips back and bend your knees and grab the weight with both arms.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Push your hips backwards, and bend your knees to reach the kettle bell handles (like a squat position).
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Shutterstock The goblet squat is a great example of a compound exercise.
Engage your core as you move back up to your original standing position, pulling the weight to hip level as you go. Raise the kettle bell until the handle reaches chin level, pointing your elbows up in the process.
Also, note that, if you do not have a gym membership, or are not willing to purchase one, theseexercisesare also perfect examples of home kettle bell workout for weightless. As long as you have a go-ahead from your doctor and are dedicated, you can use the aboveworkoutsto shed the extra pounds in the comfort of your home.
Shutterstock Here are some greatworkoutsthat both young and older men can do with kettle bell weights. With one hand on the floor and the other on the kettle bell, lower yourself as close to the ground as possible, keeping your back straight.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the weight slightly across your body. It works for the core as a whole and is especially great for the external and internal obliques (also known as love handles).
Shutterstock The kettle bell snatch is a great core workout and a full-body strength and conditioning movement. Holding a kettle bell in your right hand between your legs, squat down until your thighs are parallel to the floor.
Rest for 60 seconds then repeat the whole process with your left hand holding the kettle bell. Drive your heels into the floor and as you explode up from the squat position, press both kettle bells overhead.
Intense sweat sessions, working weightless tips, lip-smackingrecipescome in one package with the Better Me app. Shutterstock It should be noted that both men and women can do all the aboveworkoutsfor weights loss.
However, here are some full body kettle bell workout for weightless routines that women can do at home or in the gym. Start in a squat position with a kettle bell in each hand, arms extended toward the floor between feet, palms facing away from the body.
In one motion, press through heels to stand up, raising the kettle bells overhead, rotating palms to face inward and stopping when biceps are by the ears. Start standing with feet hip-width apart holding the handle of a kettle bell with both hands in front of your face, elbows bent and wide at sides.
Complete 15 clockwise turns before changing sides and doing the same thing 15 more times counterclockwise. In one motion, press hips forward and rise up to a high kneeling position using that.
Momentum to rotate palms away from the body and press the kettle bells overhead until arms are straight and biceps are by your ears. Shutterstock Kettlebellworkouts for weightless are amazing ways to incorporate weights into your workout routine.
However, you must keep in mind to only use weights that you are comfortable with and seek medical advice before starting a new exercise routine. This is a great option for someone with a busy day who cannot only afford to spend hours at the gym but would still like to lose some weight and/or build some muscle.
If we are counting down calories lost per minute, high-intensityworkoutsmay help you burn at least 20.2 calories per minute which is the equivalent of running at a pace of 6 miles per hour (approximately 9.6 km per hour). As seen above, these forms of weights can help you burn many calories within a very short time.
For many people, this can be a very exciting and tempting idea that may lead them to exercise with kettle bells every day. Instead of exercising with these weights every day, opt to just do 20 minutes kettle bell workout for weightless three times in a week.
After all, for a healthy and sustainable weightless journey, you should aim to lose half a kg to one kilogram every week (3). In most if not all cases, people end up adding more weight than they initially lost.
A quick 20-minute kettle bell exercise routine can be enough to give you a full body workout. You can switch them up with the other example above if you please, or check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does notaddressindividual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Effects of 8-week kettle belltrainingon body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia (2018, NCBI.elm.NIH.gov) Kettle bell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength (2019, NCBI.elm.NIH.gov) Losing weight (2020, CDC.gov) However, the kettle bell is a type of free weight that has a special place in the weightless category.
With kettle bell training, you can burn a ton of calories, lose fat, and boost your aerobic capacity, all while increasing your strength and putting on muscle. In this guide, we are going to explain exactly how you can lose weight (in the form of fat) with kettle bells.
We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettlebellworkouts. And while traditional weightlifting burns a good amount of calories, it’s not as much as kettle bells as kettlebellworkouts are typically more explosive and intense.
However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone). A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes.
And make note, the calories we discussed above for kettle bells does not include the after-burn effect. Kettle bell fat lossworkoutsare a mix or aerobic and anaerobic training, so you get the best of both worlds.
If you really want to lose fat in the most efficient manner, keepreadingon as we are now going to get into the nitty-gritty… Follow the 4 points below, and we guarantee you will shred fat, lose weight and keep muscle mass so you look like a lean, mean, fighting machine.
Examples of kettle bell grinds: Front Squat, Military Presses, Sumo Dead lifts. With kettle bell ballistics, you will typically use a lighter weight than you would for grinds.
Make note, kettle bell ballistics are more complex than grinds as theexercisesare based on movementpatternsrather than a single plane of motion, so using a lighter weight to start off is smart as to avoid any injury and to get the form down correctly. Burns Calories & Fat Loss High Epic Effect Improves Conditioning Muscular Endurance Moves you through all planes of motion, so you’ll betrainingin a way that is natural to a human's movement patterns…i.e.
Should my kettle bell fat lossworkoutsbe entirely based on ballistic exercises? No, but they should make up the majority of your workout if your goal is to burn more calories, i.e. lose weight and fat.
When creating a kettle bell workout for fat loss, it is important to keep the following in mind: Ballistics should make up the majority of your (full body) workout.
Aim to do 5-8exerciseseach workout, with a minimum of 15 reps to start. It really depends on the type of workout, but overall, you should minimize your rest time.
That means if a set takes you 1 minute, you rest 30 seconds. We will give you more examples about the rest time when we discuss the types ofworkoutsjust below.
If you follow the below workout protocols, they should be intense, so long as you are using an appropriate kettlebellweight. 20 as a minimum because you need to get enough volume in to burn enough calories and have a good effect on fat loss.
Note: If you are a complete beginner to kettle bells, keep things on the low end (i.e. 2 circuits of 3-4exercisesfor 2 rounds). For a 20-30 minute AMAP, choose 3-5exercisesand keep running through the circuit, resting only when necessary.
This is a traditional style oftrainingmade intense by keeping the rest time low. Overall, create a habit of working out with a good intensity that is sustainable.
If you push way too hard, you may not be back in the gym for days, and that is not ideal. You need to find a happy medium of high intensity but not over doing.
Note: For circuits, AMR APS, and COMPLEXES, the rep count can be shorter than the minimum 15 that we suggested, as you will be doing a lot of volume with little rest (one exercise after another). Use your best judgement and make sure yourworkoutsare intense enough if you really want to lose weight.
Progressive overload means you are continually making yourworkoutsharder over time. If you keep the same workout structure, it will become easier, as your muscles and body adapt to the stimulus.
If you don’t make them harder, that won’t be the case, as things will get easier. Although this is typically good for building muscle, it is necessary for weightless too as you need to make yourworkoutsharder or else it will become too easy for you and you will burn fewer calories.
The best ways to make yourworkoutsharder so you can keep improving and burning a high amount of calories is to: To lose weight and fat, you need to eat at a calorie deficit.
If you eat healthy small meals multiple times a day and you work out hard, you should be at a deficit. Weigh yourself each week and if you aren’t losing weight, then adjust your diet.
Well, if you want to keep muscle, look lean and be fit, then you need to work out. So, with kettlebellworkouts, you can eat pretty much a normal healthy diet and lose the weight.
You will constantly be burning calories because you aren’t losing muscle and theworkoutsare intense enough to cause the after-burn (Epic) effect. If you eat at a calorie deficit and you don’t work out, you will get skinny (not tone) and the quality of life won’t be as good as you will need to be way more careful of what you eat.
The Best Full Body Kettle bell Workout for Beginners December 03, 2020 A lot of people enjoy working out with this piece of equipment because it offers a full body workout.
The term kettle bell comes from the Russian word girl, a cast-iron weight that resembles a cannonball with a handle. Unlike with traditional dumbbells, the center of mass of the kettle bell is extended beyond the hand.
This allows for fast, swinging motions that combine cardio, strength and flexibility, engaging the whole body at once. Weightlossworkouts used to involve long, slow cardio training, such as running or cycling.
Although running is definitely effective for weightless, after a certain point at least some weight lost would be muscular. This is because aerobic exercise elevates your levels of cortisol (a stress hormone).
Therefore, high-intensity intervaltraining(HIIT) is proven to be very effective for burning fat. These short, intense bursts of power repeated several times with little to no rest between sets have a more anabolic or muscle building quality with little or none of the catabolic effects found in long-duration aerobic training.
You can either follow the program exactly or you can change the weight, reps, sets and duration of any exercise to fit your goals. With experience, you’ll have more confidence to create some of your owntrainingprograms.
It’s important to remember that exercise doesn’t just involve the workout. Finally, change the tempo of the movement and switch directions several times.
A lot of people love the way it makes the shoulders feel and use it as part of their warm up. For this exercise, firstly hold the bell by the sides of the handle at chest height using both hands.
Finally, the weight should drop lower as it comes behind you and rises again as it moves back up in front. The kettle bell dead lift mainly targets the lower back, glutes and hamstrings.
Keep your chest lifted as you sit back with your hips until your hands reach the handles. Grab the handles with both hands and stand up, pressing your feet into the ground until your body is fully upright.
The squat is one of the most important strength and conditioningexercisesfor all round good function and health. Firstly, hold the kettle bell in front of you, just above chest height, in both hands.
Rotate all major joints, including shoulders, hips and neck. Perform these by moving your joints in circular motions both clockwise and anticlockwise.
Then sit back with the hips and grab the handle of the kettle bell with one hand. When the kettle bell reaches its endpoint, stand up completely, extending the ankles, knees, hips and torso.
The single press is a total upper body movement. To perform this exercise bring the weight to your chest into the rack position.
As you recoil to the downward compression, press the kettle bell directly up until your arm is fully extended. The kettle bell falls directly down the center and all the way down to the hip and back to the starting position.
The workout featured in this post is aimed at those use kettle bell for the first time. Hi, I’m Hannah, marketingassistantand one of the bloggers here at Human Kinetics Europe.
I wasn’t blessed with the coordination to play most sports, but that’s not stopped me becoming a great watcher of them. So I’m here to bring you all you need to know about exciting new product releases and the latest in sport, fitness and PE.