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.
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 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.
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: 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.
Watch a video of the snatch kettle bell exercise for fat loss below: 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.
All 7 of the kettle bell exercises listed above will generate some amazing results for fat loss. 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. The compound movements strengthen important support muscles that get left out of many workouts.
Your mobility, posture, and core strength will rapidly improve once you add them to your routine. But kettle bells are also a super-efficient way to burn calories, and you can incorporate them for strength training or cardio days.
You want to keep a natural curve to your back and start with a lower weight until you’re comfortable with the movements. On top of burning about 20 calories a minute, this exercise will engage the whole posterior chain and improve shoulder posture.
You’ll need to bend forward, but keep your chest and head high, so your back will hold its natural curve. To swing the bell, thrust your hips forward and keep your forearms at your side until you’re upright.
With proper form, you shouldn’t have to bend your knees much to achieve the motion. When done correctly, it will tone your core and lift your glutes, as well as strengthen important support muscles in your spine.
And of course, adding weight means you’re burning more calories and building muscle mass. People with lower back problems might think twice before adding weight to their squats.
Similarly, if you are lowering your chin or letting your chest face the floor, you’re putting too much stress on your spine. This exercise will supercharge your legs and burn a lot of fat in the process.
Stand with your feet shoulder-length apart and hold the kettle bell with one hand to the side of your chest. Lunge forward using the leg opposite the arm holding the kettle bell.
It’s a tough exercise that requires strong legs, so don’t get overzealous with the weight you choose. By using the kettle bell to position your hands, you’re demanding additional work from your abs, chest, and shoulders.
If you spend too much time exercising for cosmetic improvement, your results just won’t be as significant. By using the kettle bells in activities that engage muscle groups throughout your body, your workouts take more energy and use less time.
Because of the design, kettle bells are easier on your wrists and forearms than the standard barbell. And with exercises that focus on your abdomen and spinal support muscles, you’ll have better mobility, especially as you get older.
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. Because there is nothing to adjust, when you work out with kettle bells, you can transition quickly from one exercise to the next.
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.
The barbell dead lift is my favorite exercise, but KB swings are not too far behind! To do this exercise, hold your kettle bell in front of your legs and stand with your feet about shoulder-width apart.
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.
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.
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.
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.
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. Hold your kettle bell in your upturned palms in front of your chest.
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.
While you can use cardio to lose weight and get fit, it’s not much use for toning, strengthening, or conditioning your muscles. Strength training, and especially kettle bell workouts, corrects these issues.
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.
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.