The kettle bell squat also acts as a pumping mechanism driving blood around the body and lubricating our joints with healthy nutrients. The thighs must drop to parallel with the floor in order to properly activate the buttock muscles.
Beginners can get huge benefits from just performing the kettle bell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement. Watch a video of the squat and press kettle bell exercise for fat loss below:
The kettle bell swing would have been my first choice as bestkettlebell exercise for fat loss but it’s quite technical for complete beginners. Kettle bell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back.
The hamstrings, buttocks, lower, mid and upper back all work hard during the kettle bell swing for weightless. As with the squat and press the feet do not need to move so impact is very low and minimal space is required.
The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position. Watch a video of the swing kettle bell exercise for fat loss below:
The kettle bell clean and press is based off the dead lift movement pattern which simulates how you should pick anything heavy up from the floor. The legs, hips, buttocks, core and back are heavily involved in the kettle bell clean movement.
Beginners should start with just the kettle bell clean and when mastered add the press to the movement. Again the feet do not need to move so it’s an excellent kettle bell fat loss exercise for small spaces and for those trying to avoid impact.
When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettle bell from the floor to the top position and back down again. Watch a video of the clean and press kettle bell exercise for fat loss below:
The kettle bell lunge and press is one of my favorite kettlebellexercises for weightless but does require good leg strength. You also get a huge amount of cardiovascular output from the kettle bell lunge which often surprises many people.
The kettle bell lunge has lots of cross over for sports and improves hip mobility for daily life. The kettle bell lunge must be mastered first before attempting to add the overhead press to the movement.
As with the squat the depth of the movement is very important in order to fully activate the fat burning buttocks. Watch a video of the lunge and press kettle bell exercise for fat loss below:
With this kettle bell exercise we combine two of the fat loss exercises from above into one big complex movement. The kettle bell clean, squat and press is certainly not for beginners and seriously challenges your technique throughout the movement.
Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact. The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs.
Watch a video of the clean, squat and press kettle bell exercise for fat loss below: It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.
Watch a video of the high pull kettle bell exercise for fat loss below: Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettle bell exercise.
The feet stay planted so not much space is required and the impact on the leg joints is very low. It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead.
Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly. As a general rule I’ve found these to be the best starting weights for men and women:
A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time. The best fat loss workout is always the one that gets completed regularly so build an exercises' habit.
Are kettle bells good for fat loss Yes kettle bell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods. Kettle bells may not be the most inviting equipment at your local gym, but they have plenty to offer!
They are a great way for you to lose weight, combining the benefits of aerobic exercise and strength training. This fairly old-fashioned exercise equipment is, in fact, a great way to burn through hundreds of calories while also building muscle strength.
Kettle bells are cannonball shaped orbs made of iron with a handle to grip them at one end. But as researchers found, you also burn additional calories from the anaerobic effort.
Besides giving you a great aerobic workout, this piece of equipment can help you work on endurance and muscular strength. It can count toward your recommended two or more strength training sessions for the week and help improve your aerobic capacity.
In an American Council on Exercise research study, the routine followed by test subjects — and one that saw high-calorie burn and muscle strength building — was structured as below: If you’re intrigued by this equipment and keen to start leveraging its benefits, here are some kettlebellexercises to incorporate into your routine.
You should learn this technique and how to control your movement before moving on to more complex exercises with the kettle bell. Reach for the kettle bell, bending from your waist until your torso is parallel to the floor.
Keep the spine neutral by ensuring the back is straight and neck aligned. This is a more challenging core exercise because you need to manage the rotation of the kettle bell too.
Only this time, use just one hand to grip the kettle bell as you hike and pull it up and backward through the legs. Start with a kettle bell held in your right hand as you step forward with your left foot into a lunge position.
Keep your right arm extended as you lift the right shoulder off the floor, curling your trunk up onto the left elbow. Next, push the right foot into the floor, straightening the left leg and arm to raise your hips off the ground.
Your right arm must still be extended overhead even as you push into the ground with your right foot, swinging the left leg forward like you are lunging. Grip the kettle bell firmly and lift it off the ground, bringing it to chest level.
Extend your hips and knees and ensure the bottom end of the kettle bell faces up. Keep your glutes and core engaged to maximize full body tension.
After the clean, push the kettle bell overhead before gently lowering it down to chest level again. Follow through by swinging it between the legs again from chest level as you ready for the next repetition, back in the original position.
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.
These ‘cannonballs with a handle’ are excellent tools to improve your fitness, especially when you do not have the room or desire for a home gym. If you want to build serious muscle size and strength, barbells and dumbbells are hard to beat.
You can even use barbells and dumbbells to burn fat and get lean, providing you stick to compound exercises, that is. And, for bodybuilding, they aren’t as good as dumbbells because you can’t gradually increase your weights, which is an essential consideration for effective progressive resistance training.
Kettle bell Pros But, before you turn your back on kettle bells, you’ll be interested to hear that, for improving your body composition and sculpting a lean, athletic physique, they’re pretty tough to beat. However, you don’t need to use kettle bells in pairs, and really, for a decent workout, all you need is two — one light and one a little heavier.
There is no reason to take on too much too soon and end up with an injury that only prevents you from the training you wanted to do. It’ll help you burn fat, increase your muscular endurance, and improve your cardiovascular fitness.
Work your way down the list and, after you’ve completed the final exercise, rest a minute or two and then start back at the top. If this all sounds a little daunting, don’t worry; there are several modifications that will make this workout a little easier.
The simple answer is that it makes it easier for you to regulate the difficulty of your workout. Therefore, the actual number of reps you complete will depend on your fitness and the weight of your kettle bell.
If this kettle bell workout circuit calls for 12 reps, but you’ve only got a light KB to train with, that might be too easy. Improper form makes the exercises less beneficial and could lead to injury.
If in doubt, check out some videos below, or ask a personal trainer or gym instructor to show you what to do. It’s a posterior chain exercise, which means it works all the muscles on the back of your body.
To do this exercise, hold your kettle bell in front of your legs and stand with your feet about shoulder-width apart. Lean forward from your hips without rounding your lower back.
Not only does this exercise work your deltoid and triceps, but it’s also good for your core. Keeping your body tight, press the weight up over your head with your elbow remaining aligned with your shoulder.
Do 4 – 6 reps and then switch hands, alternating till the timer runs down. Word of caution — start with a light weight, especially if you have not worked on your shoulder mobility.
They force you to maintain an upright posture, which means they’re easy on your lower back too. They also involve your arms, making them even better for calorie and fat burning.
To do this exercise, hold your kettle bell by the vertical handles in front of your chest. Brace your core and lift your chest, pulling your shoulders down and back.
Bend your knees and squat down until your thighs are about parallel to the floor. This exercise is good for upper body conditioning and mobilizing your shoulders and thoracic spine.
Hold your kettle bell upside down in front of your face by the vertical handles. Return to the starting position and then do a rep in the opposite direction.
Bend your arms and lower your chest to about one inch above the floor. It’s a little easier than the KB swing, but that’s no bad thing as you’ve done quite a lot of training to reach this point.
Like swings, make sure you do not round your lower back during this exercise. To do Romanian dead lifts, hold your kettle bell in both hands in front of your legs.
Push your hips back, hinge forward, and lower the weight down the front of your legs as far as your flexibility allows. This exercise is tricky for people with poor hamstring flexibility, but just lean as far as you can, and you’ll be fine!
To do the kettle bell windmill, hold your weight in your right hand and press it above your head. Your knees should be slightly bent or straight depending on your flexibility.
Thrusters Your final exercise works your entire body. It’s a tough one to finish on, but a rest is coming up, so give it all you’ve got.
If you feel exhausted, use your light kettle bell and not the heavy one we’ve prescribed. Push your hips back and squat down until your thighs are about parallel to the floor.
Catch your breath, mop your brow, and grab a drink. The weight used and the number of reps you pump out will determine how hard the workout is.
Increase the transition period — give yourself 20-30 seconds between exercises, instead of the prescribed 15. While you can use cardio to lose weight and get fit, it’s not much use for toning, strengthening, or conditioning your muscles.
In fact, doing too much cardio, especially during a low-calorie diet, can lead to muscle loss. Not only will lifting weights preserve your muscle mass, but fast-paced circuit workouts are also better for fat loss.
They trigger something called Epic, which is short for excess post-exercise oxygen consumption. In simple terms, Epic increases your post-exercise metabolic rate for as long as 48 hours, leading to faster fat loss.
You don’t need to quit cardio forever, but it definitely works best when combined with some high-intensity strength training. And don’t forget to always get in a good 30 minutes a day of some type of cardio, like walking.
The kettle bell swing is an excellent way to strengthen your posterior chain dead lift muscles and introduce you to the hip hinge movement. As a result, you have already set yourself up to start reaping the remarkable benefits of dead lifts.
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