So, rather than single out just one kettle bell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical. Almost every muscle in the body is activated during this kettle bell exercise, plus it is very cardiovascular so will raise the heart rate quickly.
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. 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 weight loss.
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.
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 kettlebellfatloss 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 weight loss 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. Ensure that the rear knee kisses or gets very close to the floor with every repetition.
With this kettle bell exercise we combine two of the fatlossexercises 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. 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.
If you use the correct exercises and train at good intensity then a 10-minute workout can be more than enough. Grab this funny-looking weight and tone every part of your body with this fave fat -burning moves from top trainers
“The shot put is a super-effective exercise that does it all: It combines large, functional movements in the lower body, rotation through the core, and a powerful shoulder press,” says Amy Dixon, certified master trainer and creator of Raise Some Bell: The Ultimate Kettle bell Workout. “Once you’ve mastered the move, make it more challenging by increasing speed without sacrificing form.”
How to do it: Get in a sumo squat position with feet wider than hip-width apart and toes slightly turned out. How to do it: Stand with feet wider than hip-width apart, holding a kettle bell in right hand, palm facing body, with left arm extended to side of shoulder.
Swing the kettle bell through legs, hinging at hips and pushing glutes back, keeping spine naturally straight and abs engaged. Punch through hips and push feet into the floor, swinging the kettle bell up, keeping shoulder close to body and using arm to control the motion (rather than power it).
“This bent press was made popular by Arthur Saxon, a strongman performer in the late 19th century. It’s experienced a resurgence among kettle bell and strength-training aficionados because it can help develop hip, core, back, shoulder, and arm strength all with one movement, making it a very efficient exercise,” says Pete McCall, a strength coach and science officer for the Institute of Motion in San Diego.
Bend right elbow in by side, resting the kettle bell on backside of wrist, palm facing in, in front of right shoulder. (Rotate head to look up at the kettle bell while in motion to help maintain control of the load.)
Use abs to slowly return upright, keeping right arm extended, then bending right elbow back to starting position just before next rep. It's not only a great way to spice up your upper body workouts and hit your shoulders a bit differently, but it also requires some additional core muscle engagement in order to maintain the offset load,” says Nick Tumminello, owner of Performance University in Ft. Lauderdale, FL, and author of
“A strong core will always give you a competitive edge in athletic performance in addition to the aesthetic benefit of a nice toned tummy,” says Patricia Fri berg, a certified fitness instructor. Hold a kettle bell in right hand, resting on back of forearm, with right arm extended overhead in line with shoulder.
Brace abs in tight and press down through left arm to lift hips off the floor into a full side plank. The gunslinger gets its name from the way the weight extends forward—like a gun being raised by a cowboy in a Western movie—which results in more force and work in the biceps.
“This exercise combines two single-joint moves into a multi-joint, multi-muscle move that requires not only strength but also directional change, timing, and coordination for a dynamic exercise with many benefits,” says Paul Tatami, a kettle bell master instructor and star of the Kettle bell Drills DVD. Step right leg back into a lunge while doing a “gunslinger” biceps curl with right arm, raising kettle bell to chest height.
“This is a great total-body exercise that torches major calories; however, proper technique is crucial to ensure safety and effectiveness,” says Jessica Matthews, assistant professor of exercise science at San Diego Miramar College. Swing the kettle bell through legs, hinging at hips and pushing glutes back, keeping spine naturally straight and abs engaged.
Thrust hips forward, generating power from lower body, and raise kettle bell up to shoulder height (called a “clean”), bending right elbow in close by side and rotating palm in (thumb should face toward body) while rotating the kettle bell to back of forearm. Slowly return to starting position and repeat, switching arms on the next rep by quickly transferring the kettle bell to left hand when raised to shoulder height.
We are built for these types of multiple-joint, full-body movements that mimic the coordinated sequences we perform in everyday activities,” says Vincent Metro, director of education for Kettle bell Concepts. How to do it: Stand with feet hip-width apart, holding a kettle bell by the handle with both hands in between legs (called “high hanging position”).
Do a quick half-squat and then straighten legs and raise heels off the floor while shrugging shoulders to pull the kettle bell upward to mid-torso height, with elbows higher than wrists. “This move is similar to an old-school basketball drill, but the use of a kettle bell ups the intensity,” says Kim Truman, certified personal trainer and athletic performance coach, who loves it because it's a compound movement that targets the entire body and helps amp up endurance.
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.
Do you steer clear of kettle bells at the gym because you’re not sure how exactly to use them to achieve weight loss ? 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. 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.