Whether you are in a gym or at home, the humble kettle bell (KB) can be used to achieve a challenging whole-body workout with just a little imagination. “Rows are one of the ultimate back builders but also use some biceps, especially when using a narrower or underhand grip,” says Fauci.
Stand strong and stable with weight evenly distributed across the feet and back position set. Grab a kettle bell in each hand and retract your scapula, pulling the elbows back until you feel a contraction.
How to: Grab the kettle bell by going underneath the handle, twisting it up so that the weight of it rests on your forearm. From here you are going to squat down and as you come up, plant your feet and power your arm up and over your head in a press movement.
“This exercise works the anterior deltoid, lats, traps, biceps and triceps,” says Dr. Nicole Lombard, a physical therapist and CrossFit Level 1 Coach. According to Bryan Carrying, lifestyle + fitness coach and creator of REHAB and founding trainer of revolutionaries, this exercises works your triceps, biceps, and shoulders.
Modification: take the first two fingers of the opposite side and help guide the KB up to a full press. According to Kline, this effective exercise hits your traps, back, core, and shoulders.
How to: Standing shoulder width apart, bend at the knees to grab the kettle bell with one hand. Everyone wants to look their best come the season of skin (AKA summer), and the key is to challenge your bod in fresh ways.
“A lot of exercises we do with the bell mimic the way our body’s naturally intended to move,” Paris says. Kettle bells also place greater demands on your stabilizing muscles, core, and coordination, leading to (potentially) bigger results.
This workout plan, created by trainer Dan John, owner of the West ridge Street Barbell Club in Utah, pairs high-rep strength moves with dynamic stretches. The yin-yang approach will help you not only rev your goals in the gym but also build strength that translates far beyond it.
Equipment: Master the movement with just body weight first; then increase the load. “I recommend beginners reach for a 12 kg bell,” says Paris.
Cap your workout with the two metabolic finishers to boost your overall burn. Focus on Form: A kettle bell ’s off-set design makes good technique especially important.
For starters, keep your wrists straight (bending them raises the risk for strain and doesn’t let you transfer power as effectively between your body and the bell). Be sure to activate your entire foot, from heel to toe, to create a stable base.
How to: Holding kettle bell in right hand, palm facing in, hinge forward at hips. Keeping arm straight, arc left-hand overhead to return to start.
Stand with feet slightly wider than shoulders, then push hips back as you bend knees and grab kettle bell handle with both hands. How to: Grasp kettle bell by its handle with both hands, holding it vertically in front of chest.
Brace core, then push hips back and bend knees to lower body as far as you can. Keeping back straight, twist torso to the right and lift right arm toward ceiling.
How to: Grab kettle bell with left hand and let it hang at arm’s length at side. Brace core and walk forward, keeping chest up and torso straight.
This article originally appeared in the June 2019 issue of Women’s Health. For more intel on how to live a happier, healthier life, pick up an issue, on newsstands May 28.
“With kettle bells, you can work on strength, endurance, and conditioning, all with one really simple piece of equipment, says Nike Master Trainer Alex Silver-Fagan, SFG1, CFC, Rat, who created this workout. When done correctly, a hip hinge allows you to dead lift the kettle bell up off of the floor safely (without straining your lower back) by activating your glutes and hamstrings and keeping your shoulders and lats packed down, she explains.
(Related: This Kettle bell Workout Sculpts *Series* Muscles) This workout designed by Silver-Fagan will help you fine-tune your hip-hinge technique and build the explosive strength and power you need to dead lift and then clean a kettle bell, she says.
This continuous flow of moves will challenge the stamina of every major muscle group in your body, says Silver-Fagan. To prep your body for the kettle bell complex to come, perform two rounds of the following exercises.
Start kneeling with your toes tucked, holding a light kettle bell at chest-level (bell facing up). Keeping arms slightly bent, lift the kettle bell away from your chest and in a clockwise circular direction (like a halo) back and around your head until it reaches the starting position again.
As if to give yourself a hug, slowly lower your right hand down and thread it underneath your torso and back behind you, so that your core and hips rotate towards the ground. C. Reverse the movement to return to your starting side plank position.
Start standing and, keeping your legs as straight as possible, reach your hands down to touch the floor in front of your toes. With your core tight, walk your hands forward until you reach a high plank position, with your wrists and elbows stacked directly beneath your shoulders.
C. Push through your heels and thrust your hips forward to lift your torso and pull the kettle bell up off the ground until you come to a standing position, with your arms extended down and the kettle bell hanging in front of you. C. Push through your heels and thrust your hips forward to lift your torso and pull the kettle bell up off the ground.
D. Instead of coming to stand with your arms extended down, as in a dead lift, bend your elbows as the kettle bell approaches your hips and allow it to keep traveling upwards until it reaches chest level, so that you come to stand holding the kettle bell at chest height in front of you. Start standing, holding a kettle bell at chest-level in front of you with two hands.
With control and a tight core, lift one knee up towards your chest, and then lower it back down. Since this circuit involves single-arm and single-leg movements, opt for the lighter kettle bell.
You'll do a single-arm dead clean, then move directly into a squat, press, and reverse lunge. C. Push through your heels and thrust your hips forward to lift your torso and pull the kettle bell up off the ground.
D. Instead of coming to stand with your arms extended down, as in a dead lift, bend your elbows As the kettle bell approaches hip level, bend your left elbow and allow it to keep traveling upward until it reaches chest level, so that you come to stand with your elbow bent at your side and the kettle bell resting on the outside crease of your bent arm. E. From this position, keep your chest up and bend at your knees and hips to sink back into a squat, until your upper legs are parallel with the ground.
H. With control, bend your elbow to lower the kettle bell back down to that chest-height position. From there, step your right foot back into a reverse lunge, dropping your right knee so that it almost touches the ground directly beneath your hips and your front leg bends until your upper leg is just about parallel with the ground.
Keeping your core tight, push up through your feet and step your right leg back in to return to a standing position. Kettle bells are the perfect exercise tool for men and women of all shapes, sizes, and fitness levels.
They are ideal for any weight lifting routine and can be used to effectively perform ballistic exercises, squats, throws, snatches, rotations, and the infamous kettle bell swing. With every use, they can help you burn calories and body fat, build strength, and get in the best shape of your life.
They can help build muscle, strength, endurance, stability, power, agility, speed, and balance. In fact, Consumer Reports named the kettle bell one of the best gifts for active dads and Prevention found that it’s one of the best workout tools for women too.
There are endless free kettle bell moves, routines, guides, and videos online that can help you get the most from your new fitness tool. It’s important to first observe safety precautions for proper kettle bell usage, which you can also find online.
The click and twist patented design allows you to change the weight from five to eight to 12 lbs in seconds. It comes in an attractive blue color and the Soft Touch shell offers a comfortable grip that feels smooth and easy on your hands and nails.
The solid cast iron kettle bell is painted to protect it from the elements and prevent it from rusting. The textured solid steel wide handle features a smooth surface to protect your hands and provide better grip for smoother, more controllable moves.
The kettle bells also feature a flat bottom, so you can easily set them down and perform moves like the Renegade Rows. This set of Yes4All Super Cast Iron Kettle bells is available in different weights, ranging from five to 55 lbs, to match your fitness level.
The CAP Barbell Enamel Coated Cast Iron Kettle bell is available in a range of weights to accommodate your fitness level, from 10 to 80 lbs. The kettle bell is black with a slick, shiny machined finish and the handle is reinforced with steel for added durability.
CAP Barbell offers a number of quality kettle bell choices, along with 600 other highly rated products, so you will likely be satisfied with anything from the trusted brand. The large, comfortable handles offer improved grip so you can easily use them for any circuit training routines.
The one-piece kettle bell is constructed of solid cast iron and is vinyl-dipped for a thick, durable rubberized coating that is color-coded by weight and helps protect your flooring. The handle is also texture sanded and painted with a two-tone gloss coat for more secure gripping and more comfortable usage.
PricePriceNot sold onlineAvailable online of stock online If you’re tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.
For those tired of waiting for free weights, machines, or are seeking a fresh and intense way to work out, we’ve asked Mike Steele of Training Room Online in Avon, NJ, for his prescription. Keep the spine neutral and eyes focused slightly down as you fold at the hips and grab the handles of the bell.
Your heels should be positioned firmly flat on the ground and shoulder blades pulled back. Allowing your hips to support much of the motion, if the bell flops and sways it means too much of the upper body is involved.
Hike the bell back like a football between your legs while maintaining the lower-back arch and also hinging at the hips. The swing is more like a hip hike rather than a squat so it places more of an emphasis on the glutes and hamstrings.
Coming out of the deep hike is followed by an explosive hip snap with your knees locking out at the top of the motion. Be sure to keep the neck of bell in a neutral position during the swing and your heels should always stay glued to the floor.
The highest point of the swing should have the bell at hip or chest height, no higher. Squeeze your elbows in, sit back on your heels and squat down to a range of motion that enables your spine to remain neutral or flat.
When you’re coming out of the squat and standing up, keep your weight back on your heels and tighten your glutes and quads at the top.