Follow these six best kettle bell exercises to add more muscle, melt more fat, boost your endurance, and move better. You’ll improve your body quickly and build the foundation for every other kettle bell exercise.
The dead lift adds muscle to your hips, hamstrings, glutes, and back. HOW TO DO IT: Stand shoulder-width apart with the kettle bell between your legs and the handle inline with the bony part of your ankles.
Squeeze the handle hard, pull your shoulders backward, and crush your armpits. The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat.
Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher.
The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps. It also builds tremendous core stability and forces you to generate power from your lower-body, transfer it up the kinetic chain, and out through your arms, which is integral in every sport.
Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward.
Carefully lower the kettle bells back to the rack position and repeat. It’s also a safe and efficient way to bring the kettle bell to the rack position for your overhead exercises.
Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. Memorize the feeling, and then swing it between your legs and return to the rack position.
Because it travels more distance, the snatch builds more power than the swing or clean. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
The most common problem with the snatch is when the kettle bell slams on your forearm at the top. This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder, and activates your hips too.
If you want to slash calories and get lean, this kettle bell circuit will help you get the results you’re looking for in only four moves. Whether you’re clocking time in the gym or doing an at-home workout, this full-body workout routine includes powerful moves like dead lifts, lunges, rows, and the alternating push press.
Tap your knee to the ground, return to standing, and halo the kettle bell counterclockwise. Repeat on the right side, rotating kettle bell clockwise, for 1 rep. Do 10 reps.
Alternating Reverse Lunge With Halo Ian MaddoxStand with feet shoulder-width apart, a kettle bell in right hand; hip hinge to start. Return kettle bell to the rack position for 1 rep. Do 10 reps, then switch sides.
Put your feet on a bench or box with your hands on the ground in front (A). Hinge at your hips and swing; when your torso is parallel to the floor (A), pull the weight up to shoulder height with your arms straight (B).
Extend your legs and raise the bell to your chin, so your arms bend and your elbows are in line with your head (B). Stand with your legs slightly wider than your shoulders, clasping a kettle bell in front of your chest with palms facing each other (A).
Bend your knees and lower into a squat (B), ensuring you don’t arch your back by tensing your glutes throughout. Hold the weight in front of your shoulder, on the opposite side to your front leg (A). Extend your other arm for balance as you press the kettle bell overhead, keeping your elbow tight and biceps close to your ear (B).
Another lunge move, but this time you’ll be working your lower body. Stand tall, holding the kettle bell close to your chest in both hands (A).
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(Last Updated On: July 19, 2021)As you’ve been kicking tail in your gym or training studio, you may have noticed those round weights with loop handles in the corner. Once you know the basics, you’ll be crushing full-body, fat burning kettlebellworkouts in no time.
Here, we’ll cover the basics of good form so you can tackle those exercises without risk of injury. Check your posture, making sure that your shoulders are back and your chest is up.
Keep your head facing forward with your eyes focused on the floor a few feet in front of you. When you pick up the kettle bell, make sure your hands are wrapped around the handle with the weight resting by your forearm and wrist.
This will decrease the exercise’s effectiveness and may lead to back pain. Quickly swinging the kettle bell can lead to bad form, lower fat burn, and risk of injury.
Swinging too high won’t allow your muscles to work at their fullest potential. Your body needs oxygen to keep going and if you hold your breath, you’ll end up fatiguing by mid-workout.
Enhanced metabolism, helping to decrease your percentage of body fat. Because kettle bell moves target most muscle groups in your lower, middle, and upper body, you get a full-body workout.
Kettle bells allow you to have more range of motion and offer much more versatility when it comes to exercise moves. In fact, studies have shown that working out with a kettle bell for only 20 minutes can equate to about 400 burned calories.
According to PRNewswire, those results are equivalent to running at a 6-minute mile pace for 20 minutes. With its rapid calorie and fat burn potential, it’s no surprise that there are a lot of weight loss success stories surrounding kettlebellworkouts.
Some nutrition plans call for consuming as much as 100 grams of protein a day, so it’s vital that you consult a nutritionist or speak with a fitness professional. Our preferred brand is MTS Nutrition, and they offer what’s called a Fat Burner Stack.
When it comes to burning fat during any workout, we always recommend incorporating High-Intensity Interval Training (HIIT) into your weekly routines. Don’t forget to use the warm up and cool down for each workout to prevent injury and muscle soreness.
25 Jumping Jacks 25 Push ups 25 Fire Hydrants *Repeat set with 20, 15, and 10 reps per exercise. 1 Minute Burpees 25 Kettle bell Two Arm Upright Rows 25 Jumping Sumo Squats 25 Kettle bell Slingshots *Repeat set with 20, 15, and 10 reps per exercise.
If you’re unfamiliar with some body weight cardio or kettle bell moves, Greatest does a fantastic job explaining them. If you’re a beginner, feel free to modify some moves or replace them with more beginner-level exercises.
Are you still hesitant to incorporate fat burning kettlebellworkouts into your fitness routine? ITrainStudio personal trainers will work with you one on one to ensure that you maintain perfect form and maximize your results.
Wayne Mutate is the owner of iTrainStudio and is dedicated to helping individuals reach their health and fitness goals. As a personal trainer, nutritionist, leader, and motivator, he brings light into the Studio every day and positively influences those around him.