You've got four to do in total, for a workout that engages the huge muscle groups of your lower body to torch as many calories as possible. Begin the movement by hiking the weight back between your legs, bending only slightly at the knees.
Forcibly extend your knees and hips to propel the weight upwards to eye level. Control the return along the same path back between your legs for the next rep. After 20 reps, go straight to the next move.
Stand with your feet shoulder-width apart and hold the kettle bell by the sides of the handle and tucked under your chin. Keep your back muscles switched on and fight the urge to lean forward.
Now drive through your heels to stand back up, squeezing your glutes at the top of each rep. Go straight to the next move. After your last Goblet Squat, grab a second kettle bell and hold them in the front rack position — the weights should be nestled under your chin and secured with your arms against your chest with the handles together in the middle.
Tense your core and press the kettle bell directly overhead, until your arm is straight. From the team at Men’s Health UK and athlete-adventurer Ross Edge, The World's Fittest App puts 4 individual 12-week training plans at your fingertips.
They have been designed using simple moves — each with an easy-to-follow video demonstration — and only basic gym kit. All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Over the years, he developed several training programs that helped athletes reach peak performance and build overall strength.
Powerlifting world champion Brad Dillingham, for instance, experienced major improvements in muscle size by training with kettle bells. They're ideal for both cardio and resistance training, offering a challenging workout that will skyrocket your heart rate.
Whether your goal is to get leaner, build muscle or increase your power and strength, kettle bell training will do the trick. Additionally, these fitness tools don't force you to move in a predetermined path in the way that gym machines do.
Due to their odd center of gravity, kettle bells engage your stabilizing muscles to a greater extent than other pieces of equipment. Since they recruit multiple muscles at once, they trigger an acute hormonal response and lead to faster gains.
Plus, kettle bells allow you to do unique exercises that melt away fat while increasing power, agility and strength. With every rep, your core muscles will work hard to maintain your balance and generate force.
Use a mix of kettle bell swings, snatches, dead lifts, Russian twists and power planks to burnbellyfat and keep fit. The back muscles help maintain the spine in a neutral position, while your quads extend the knees to create the power needed to swing the kettle bell.
This movement will activate and strengthen your core muscles while giving your back, shoulders and biceps an intense workout. When combined with clean eating and resistance training, this core exercise may improve ab definition and strength.
With regular practice, it builds core stability and strength, tones your arms and boosts your metabolism. Every muscle in your body works hard to maintain your balance and generate the force needed to lift the kettle bell.
Plus, it improves cardiovascular conditioning and aerobic capacity to a greater extent than circuit weight training, leading to enhanced physical performance. A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight.
Cardiovascular exercise, particularly in the form of interval training, is another effective tool in the battle of the belly bulge. A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight.
This type of training involves all-out bursts of effort that raise your heart rate to near maximum for intervals lasting between 10 seconds and four minutes. Moves such as kettle bell snatches or swings can raise the heart rate to near maximum, found a study sponsored by the American Council on Exercise in 2010, which makes them ideal for intervals 2.
Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability. Because of its shape, you can push, pull, and swing the kettle bell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now.
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.
It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and dead lift. Start with the kettle bell dead lift first —it will build a great foundation and teach good technique.
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.
This simple beginner kettle bell workout will blow your mind. Because ours will teach you how to handle a kettle bell using Mega Man and Mario references.
Once you’ve watched the video above (featuring Matt Shorts, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here: Prior to jumping into the kettle bell circuit, don’t forget to do some mobility warm up (you can see our warm-up routine here):
Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettle bell. In other words, preparing your muscles and joints to move some weight around!
A few minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed for the Kettle bell Workout. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!
Don’t forget to download our Beginner Kettle bell Worksheet, which covers the above sequence from Coach Matt. You can print it out and track the amount of sets and repetitions you complete, which will help ensure you progress in your training.
Let’s go over each exercise in the 20-Minute Beginner Kettle bell Workout: Tip from Coach Matt: with your halos, remember to keep the movement smooth.
Grab the kettle bell with two hands “by the horns,” aka the handle. Tip from Coach Matt: for the goblet squat, focus on depth.
It’s more important to practice doing a full squat than to pump out reps. Tightening your muscles will engage your core, offering a fuller body workout.
Tip from Coach Matt: during the kettle bell swing, focus on hinging your hips. The swing is like a dead lift movement, so you should feel it in your hamstring and glutes.
Pick up the kettle bell by driving your elbow up into your rib cage. Tip from Coach Matt: try to keep your back straight and stomach tight during the row.
This will help engage your legs for stabilization as you pull the kettle bell towards your stomach. Grab the kettle bell with one hand and rest the weight between your arm and chest.
Step your leg back (the same side your kettle bell is on) and lower down until your shin is parallelism with the ground (or as low as you can). Tip from Coach Matt: for the lunges, again keep your back straight.
By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge. Our spiffy mobile app lets you send video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.
In case you’re still on the fence about grabbing a kettle bell, let’s dig into them a little more. Which one you pick will come down to personal preference, your budget, and your experience with kettle bells.
A standard traditional kettle bell will be cast iron, and as the weight goes up, the dimensions go up. No matter their weight, competitive kettle bells will have the same dimensions for bell shape, base, and handle width.
In general, pick a weight that allows you to complete a workout with good form. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16 kg if you’re a male or 8 kg if you’re a female.
You’ll often hear the terms ballistic and grinding in kettle bell workout discussions, for fast and slow movements respectively. For ballistic movements, you might actually want a heavier kettle bell, to help with momentum.
For grinding movements, less weight might be in order to help with control. If the handle has rough edges, you’ll feel each and every one of the movements scrap into your hand.
I’ll end our discussion on handles by saying they are generally standardized at 35 mm for thickness. Not too expensive and decent quality, Cap Barbell kettle bells can be found on Amazon or at any Walmart.
The Cap Barbell is the most highly reviewed and reasonably priced kettle bell we have encountered. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
Some call Dragon Door the gold standard of anything and everything kettle bell.” Innit rocks, and they offer good quality bells that are quite popular.
OUR ADVICE: Before you go buy an expensive kettle bell, check your gym! If you make your own kettle bell (be careful — you don’t want it breaking mid-swing!
If you’re trying to lose weight, a kettle bell and the workout routine above would be a great part of the plan! As we lay out in our Coaching Program and our massive guide on Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.
If you fix your diet AND begin to incorporate our kettle bell routine a few times per week, you will find yourself building muscle, losing fat, and getting stronger ! If your goal is weight loss, you have to eat less than you burn each day.
This can be through eating less and burning more (from the kettle bell workout above) Processed foods and junk food make it really tough to lose weight : They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat. If you don’t like veggies, here’s how to make vegetables taste good.
Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Track your calories and work on consuming slightly less each day. We tackle this point in depth in our article Why can’t I lose weight?
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program — Your Coach will build a routine tailored to your individual needs and what equipment you have available: Like most things in life, the important aspect of any exercise regimen is starting it.
No matter what strength training program you choose, start TODAY. Our coaches can work with you to pick up a kettle bell for the first time or to learn more advanced moves.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet.