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.
The answer is tone muscle, which will be far more effective at removing the appearance of the cellulite and helping you to look leaner. A lot of women shy away from resistance training because they think it’s going to make them suddenly appear muscular and manly.
The fact that you’re swinging a kettle bell means that you’re maintaining a high and consistent level of exertion. In this way, you can use kettle bell swings like running and maintain output to burn lots of calories.
This means that you’re going to be exerting yourself 100% for short durations, then taking brief spells of rest in-between by performing at a lower intensity. This allows you to burn more calories in a shorter amount of time than regular ‘steady-state’ cardiovascular exercise.
That’s because going at 100% exertion (that’s 90%+ of your max heart rate) causes the body to work faster than it can get energy from your fat stores. This is called ‘anaerobic training’ and it forces the body to rely on energy stored in the muscles and the blood.
This process then continues even once you’ve finished training and you begin going about your regular business. Using 10 minutes of HIIT a day, you can nicely cut off any fat you’re worried about and increase your calorie burn.
Just running 5 miles a week is more than enough to see your resting heart rate and your VO2 max improve. 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.
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. Research by the American Council on Exercise says a 20-minute kettle bell workout will burn as many calories as a 20-minute run done at SIX miles per hour.
I’ve done kettle bell workouts and can tell you that they have a nice feel that’s unlike that of using dumbbells, and I have my obese clients using these devices. Hold one of these implements in each hand, keep arms straight, and walk up and down the entire staircase, moving as fast as possible on the way up, then slowly on the way down.
You can use heavy kettle bells for this workout and just walk up the staircase as fast as possible (even though that may be slow), or, you can use light weights and trot up the stairs. Your ascent should be fatiguing enough to require a passive rest of a few minutes before climbing again.
If you can go back up the stairs the second you come down, this means that your prior ascent was not your fastest effort (nowhere near it, actually). The next great kettle bell workout for an obese trainee is to hold a weight in each hand, arms at sides, feet shoulder width apart, and do squats to a 90 degree knee bend, chest puffed out, lower back arched.
From a squat position, pick one kettle bell off the floor (that’s in front of you), and as you straighten, lift the weight (palm-down grip) up over your head but to the side, keeping the other hand on your waist. The end position has you standing straight, the arm outstretched high and to the side, the weight above your head.
Walking lunge (hold weights with straight arms), standing overhead press, shoulder side lift. The unique handle of the kettle bell makes the workouts feel different, and often more comfortable, when compared to holding a dumbbell.
There may not be a lot of kettle bell workouts listed here, but if obese people do just these exercises with heavy-enough weight to make 8-12 repetitions difficult, as well as require the few minutes’ passive rest between staircase climbs, trust me, you will start getting results. Lorna Garrick is a former personal trainer certified through the American Council on Exercise.