Kettlebellexercises mostly targets areas like the core, arms, glutes, legs, and back. These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers.
Kettlebellexercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements. The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters.
In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettlebellexercises. Since there are several kettlebellexercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory.
This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health. Kettlebellexercises are very much effective since they stimulate your muscles and surpass the usual or standard cardio exercises.
They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously. The first thing that must be kept in mind is that your entire back and abs remain absolutely straight.
Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way. Kettlebellexercises are quick and also effective and thus you definitely need to adopt this form of exercise in your fitness training.
Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettlebellexercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You can create a full-body workout using just kettle bells, or you can pick and choose specific kettlebellexercises to add to your strength training regimen.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Make sure your left knee doesn’t extend over your toes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
Another benefit of doing kettlebellexercises is that you can work several muscle groups simultaneously with a single kettle bell. Kettle bells are also small enough to use anywhere, and you typically don’t need much space to do a variety of kettlebellexercises.
The key is to start slow and, if possible, with the help of a certified personal trainer. When used correctly, kettle bells are extremely effective training tools for providing total-body strength and conditioning.
As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits. It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement.
Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect. Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement.
The kettle bell goblet squat isn't just a leg exercise; it's another total-body juggernaut that offers more mobility—the ability to move easily so you can safely train with heavier loads—and improved conditioning. It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement.
It's a powerful full-body exercise that requires attention to detail and a respect for human movement. For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential.
Once you can do the first three exercises —and have demonstrated appropriate shoulder mobility and stability—the kettle bell press is another exceptional movement to learn. The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint.
You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion. Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning.
The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body. The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits.
It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders. The snatch requires proper technique, explosive hip power, and athleticism.
This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established. Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettle bell instructor.
We've all turned up to the gym, short on time and motivation, only to find every piece of equipment we need for our workout isn't free. Faced with this scenario, you have two options: ditch the workout and go home or find a piece of versatile equipment that is underused and undervalued by most of the gym-going community.
Packing the same weighty punch as dumbbells, kettle bells are likely to be found in a dusty corner of the gym. But don't let their underused fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage.
Kettle bell swings can help increase your heart rate, burn extra fat and tone muscle Corey Jenkins Getty Images Much like the humble rowing machine and versa climber, most gym bros steer clear of the cast-iron 'bells, helping you get an effective, time-efficient workout in, without having to worry about your kit getting pinched.
This and the growing popularity of sports such as CrossFit and Strongman have helped drive kettle bell training and workouts into the mainstream. On top of this, owing to their design, kettle bells are one of the easiest weights to move around during your workout in a short timeframe and can be stored away easily, from your car boot to your garden shed or garage.
“Kettle bells give you the opportunity to move athletically with additional resistance from a variety of angles and more challenging positions,” explains Jon Lewis, a personal trainer with fitness outlet Industrial Strength. Not only that, but exercises such as kettle bell swings can help increase your heart rate, burn extra fat and tone muscle, but where they really come into their own is in building strength throughout your posterior chain.
As these are your body’s biggest muscles, you’ll also torch calories,” says Rob Blair, PT at The Commando Temple. Additionally, kettle bells are an incredibly useful tool for those looking to build their base of strength and mobility, so if you're struggling with your barbell back squat, for example, utilizing the kettle bell goblet squat is a good way of practicing proper form with a safer exercise that can then be upgraded as your strength increases.
Well-suited for swings, presses and carries, kettle bells also lend themselves to more dynamic movements, where a dumbbell or barbell may be more difficult to use. Usually, kettle bell workouts are built on a high-rep range, meaning that several muscles are worked at once and, if kept at a consistent pace, can offer similar aerobic benefits to HIIT training.
Similarly, by performing kettle bell circuits three times a week, you’ll pump up your VO2 max by 6 per cent in just under a month, according to the NSA’s Sac Report. The Journal of Strength and Conditioning Research also found that kettle bell training contributes to a healthier lower back, owing to the loading and movement patterns.
“Kettle bells are arguably one of the most versatile bits of equipment you can find in a gym,” says Sam Wrigley, a London Bridge-based PT. “They're great tools for metabolic conditioning and can be used for resistance work too, if you can't access dumbbells or barbells.”
“Typically, it’s with the kettle bell swing, because of its dynamic nature — moving back and forth quickly at the hip joint”. “This exaggerated flexion and extension at the hip puts a lot of force through the lower back.” When it comes to getting injuries from poor form, the “arching of the back and not engaging the glutes in an overhead press or folding in a goblet position” can put you at risk of busting your lower back.
Stand with feet set wider than shoulder-width and bend your knees to grab the kettle bell with both hands. Drive your hips, keep your back flat swing the weight up to shoulder height.
Initiated by a powerful hip thrust from your hamstring and glutes, opting for heavier weights (once the move is mastered, of course) for up to 90 seconds a set will vastly improve your anaerobic fitness, accelerating your heart-rate and ignite a fat-burn that the bench press can only dream of. Instead, by combining a front squat with an overhead press, you're transforming a drab move into a compound, multi-joint exercise that demands full-body power.
In one swift movement, slightly jump off the ground and raise your arms to extend above your head. Land softly on your feet with your knees bent as though you're doing a squat and extend your arms straight above you shoulder-width apart.
Powerlifting moves needn't be restricted to barbells bending under crippling weight loads. Instead, the kettle bell clean and press offers the opportunity to increase grip strength, become stronger in overhead movements (your shoulder press will thank you) and will help you learn the lesson of maintaining a rigid core during all lifts.
Plus, the researchers found that participants performing the kettle bell snatch usually maintained 86 to 99 per cent of their maximum heart rate, making it an essential move for easy weightless. Drive through the heel and bring yourself back up to standing position, without letting your leg touch the floor.
Functional and an easy gym brag, the kettle bell pistol squat is the king of mobility moves. Ideal for oiling the stiff joints of desk-jockeys and gym bros, it'll also set your Instagram feed ablaze.
Helping you master the holy trinity of fitness — stability, strength and mobility — it'll challenge your core (there's more to a six-pack than crunches and planks, after all) and will build sportive-worthy quads while increasing balance. Stand with your legs slightly wider than shoulder-width apart, clasping a kettle bell in each hand in front of your chest with palms facing each other.
Bend your knees and lower yourself into a squat, keeping the kettle bells in the same position and ensuring you don't round your back by tensing your glutes throughout. Keep your arms strong and walk short, quick steps as fast as possible.
Ideal for building grip and plugging onto the end of a tough workout, farmer's walks also pack heavy-duty muscle onto your upper-back while fighting lower-back pain and being a useful conditioning tool and fat-loss. All the benefits of a traditional shoulder press — improved strength and targeting of many upper-body muscles — without the hassle of having to wait for dumbbells or a machine.
Stand with feet set wider than shoulder-width and bend your knees to grab the ketllebell with one hand. Drive your hips, keep your back flat swing the weight up to shoulder height.
Increase the demand you place on the shoulder stabilizing muscles by doing kettle bell swings with one arm. Sign up to the Men's Health newsletter and kick start your home body plan.
Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A lot of people are under the impression that the use of kettle bells are some gimmicky fad that burst on the fitness scene within the last decade or so.
The benefits of Kettle bell Training are backed by valid science & extensive studies conducted in the exercise industry along with many hours of practical application experience. While referencing all this science and studies lends credence to the effectiveness of using kettle bells, I only need to trust my own experiences with these amazing implements and the great results I have gotten myself and for those who have practiced with them under my guidance.
A supreme benefit to Training with kettle bells is that they elevate the heart rate and work many major muscle groups at the same time. Plus you will build lean muscle and turn your body into a calorie burning, fat eradicating machine while at rest experiencing this incredible metabolic effect many hours after the workout!
If you are going to put forth the time and energy to work out, why not choose a program where you can get great back- end benefits like this for your up- front efforts? If you were to read no further, just that reason alone would be enough to position most people for success in their quest for their ideal body composition.
Unfortunately, that hack trainer over at the 24-hour super-duper mega techno gym considers throwing you on a treadmill like some mindless hamster followed by doing some curls and crunches a total body workout. Spare yourself the disappointment and frustration of participating in thoughtless and ineffective workouts like this if you really want to improve your fitness.
Many of my reasons I state in this article for why I use a kettle bell in my training also cover what a total body workout should consist of. Hopefully, you realize that our stay on this planet is finite and that we don’t have a lot of time to waste doing unproductive things.
I train with kettle bells because they allow me to design safe, brief, sustainable workouts to experience Maximum Fitness in Minimal Time leading to Stellar Results. Everybody talks about the ‘core” and all of its virtues, but really never train it too productively from what I see while walking around gyms in different cities I visit.
Rarely do I witness worthwhile or meaningful efforts to train the core besides people throwing together some type of crunch or setup routine they have etched in their brains from somewhere in time. Many kettlebellexercises will give you a metabolic effect similar to sprinting, BUT without beating the hell out of your knees, ankles or joints.
The challenge is to pursue a fitness program consisting of exercises that will not only give you a productive workout, but promote an existence of rich, pain free movement as well. Kettlebellexercises push your muscles, especially those in your core, to keep working repeatedly for long periods of time.
This builds muscular endurance, which helps maintain posture and form in your workouts as well as throughout everyday life activities. Good posture prevents injuries, unhealthy muscle tension, and other aches and pains we all seem to have accumulated to varying degrees over our lifetime.
The good news is that you can get incredible fitness and health results with just 2-3 short kettle bell workouts per week in conjunction with a well-designed program. I loved the fact that I could get in a challenging and fun kettle bell workout that literally addressed every fitness goal I valued with a minimal time investment that yielded maximum results.
This really uncomplicated my routine, freed up more time to devote to other responsibilities/leisurely pursuits and boosted my fitness and health to levels that surpassed my expectations. This is very true if you define quality as moving better and pain free, performing daily tasks more efficiently and confidently, enjoying new levels of activity and finally achieving that ideal lean, tight and strong body worth bragging to the heavens about!
I’m convinced that sound, thoughtful and challenging physical training in general does wonders for your mental well-being and will contribute to a positive outlook on life. The resistance of kettle bell training builds stronger muscles, and because kettlebellexercises involve weight-bearing movements, they also strengthen bones.
Furthermore, kettlebellexercises are extremely efficient at building lean muscle mass, which elevates the metabolism and helps maintain a healthy body weight long term. Kettle bell training will help you forge your ideal body without wasting a lot of unproductive time in the gym.
If you value a physique that looks as good as it moves and will get you excited about parading around in a bikini or bathing suit again then the kettle bell is the fitness ally you should partner up with. Whether it is building muscle, losing fat, improving coordination, conditioning, increased joint mobility or just trying to perform better — kettle bell training can get you to your fitness goals.
Thoughtfully programmed variety is beneficial because it keeps the body challenged, which helps avoid training plateaus. Add new exercises only if you can justify its purpose in furthering your training goals, it’s safe and you can perform them competently.
Beginner, intermediate, and advanced trainees will all be challenged since there are so many exercise regressions and progressions that can be applied in a kettle bell training program to keep all levels engaged and moving forward with their goals. If you can’t move well and with a requisite amount of strength, then your quality of life and performance of your everyday activities will suffer.
Heed my warning and train in such a way where you will promote and preserve your joint mobility and pain free movement quality. Renowned coach Steve Maxwell stated that in his many years of teaching fitness worldwide, he has never had a client tell him that they wished they had done more bench presses over their lifetime.
Instead, they all overwhelmingly regret not practicing and staying connected to exercises that improved their movement quality in order to live an active pain free life. This is a great warning that I wished I would have heeded in my younger training days, but fortunately it is rarely too late to improve your movement quality if you have the desire to take action and practice meaningful exercises.
I absolutely love the comradery of training with others in the mutual achievement of fitness goals as I am the consummate social animal and am not the grim guy with the ear buds training in the corner of the gym screaming to the heavens on every cheat rep with a perpetual scowl on my face. But, let’s put some perspective to this — Kettle bells won’t cure cancer, give you superpowers, suddenly make people leap from their wheelchairs and spontaneously River dance or bring about world peace anytime soon.
While kettle bells play a huge part in the programs I design, they are by no means the be all and end all fitness modalities. But if you want to torch the fat, increase mobility, get lean & strong, develop killer legs, tighten your butt & perform better physically and live a life of active vitality and longevity, then a well-designed kettle bell based program may be for you.
If you like the fitness benefits you can experience from training with kettle bells, then take action and dare to transform your body and your quality of life. Grab a friend, spouse or loved one or go it alone and give kettle bell training a shot if you want to experience meaningful results, achieve that ideal body and even have some fun and excitement.
Many gyms and health clubs wanting to jump on the kettle bell bandwagon and cash in on their dynamic reputation and “cool” status for propelling one to their fitness goals will make the knee-jerk decision to add them to their facility with little thought as to their proper use or how to integrate them safely into their master plan if they have one at all. I have been to more facilities than I care to remember that will just let trainees and trainers do all kinds of unsafe movements and buffoonery with a kettle bell ranging from truly cringe worthy technique to using the kettle bell to gang dance around in some kind of disjointed routine of meaningless expenditures of energy.
I couldn’t take my eyes off of this ridiculous and unsafe performance — much like one does when they are about to witness a car crash or train wreck. When confronted with attitude and logic such as this, I usually politely excuse myself quickly as dealing with clueless characters like these types is pointless.
People get hurt when they don’t take the time to learn safe, sustainable technique or take instruction from inept, unqualified, unprepared instructors who do you, me, the kettle bell and the fitness industry a colossal disservice by muddying the effectiveness and reputation of this excellent tool. Regarding scenarios such as this, trainees and trainers will usually get hurt at some point due to their lack of proper technique training and then ridiculously blame the kettle bell for their shortcomings instead of their own ineptness and failure to learn proper technique and program design as to the reason for their failure or injury.
In the wrong hands the kettle bell becomes nothing more than an Attractive Liability for irresponsible gym owners, trainers and members who are either ignorant of sound technique or their colossal egos dictate that they are above learning from others with greater skill than their own. I politely questioned one gym owner why he lets his admittedly unqualified staff have free rein of the kettle bells without any legitimate training.
I told him you are allowing your staff to teach horrendous technique to your client base in a dangerously unsustainable manner. Don’t get me wrong- everybody at some point regardless of their experience or qualifications will sustain some type of injury or tweak a muscle here or there performing any exercise using any fitness tool.
Proper kettle bell training works everything — the core, heart, lungs and entire body from the toes to head. While I use and advocate many fitness tools, the kettle bell does represent the foundation of my training play book because they simply are that damn good, and they work.
With proper instruction, kettle bells are easy to learn, yet will keep you challenged and progressing without boring the hell out of you. I have been using kettle bells for over a decade and I have yet to experience boredom or lack of enthusiasm and I have sampled just about every fitness tool and method out there.
You can use kettle bells for just about anything, from high-rep HIIT workouts to low-rep heavyweight slogs, and they’re especially good for compound moves like swings and squats. Next time you go the gym, grab a kettle bell and try some of these beginner, intermediate and advanced exercises, selected and explained by us, as well as Mitch Lawrence and David Temple, PTs and Multipower ambassadors.
Hold the handle with your hand by your chin, elbow out to the side and the bell resting on the top of your forearm by your armpit. “Grasp the kettle bell handle with both hands with your palms facing towards you and arms in front of your body.
Lower your body by slightly bending your knees and driving your hips back. Explosively drive your hips forwards and swing the kettle bell with straight arms towards shoulder height, keeping your glutes and core engaged.
Push your hips backwards and bend your knees to squat as low as your range of motion allows you to. Pull the kettle bell into your hip and then lower it until just before it touches the floor with your arm fully extended.
Turn both feet, so they are pointing 45° to the left and press the kettle bell straight overhead until your elbow is locked out. Stand with your feet shoulder-width apart, holding kettle bells by your sides — or for an extra core challenge, rack them.
Pause, then push through your front leg, squeezing your glutes, to return to standing. Repeat the movement on the opposite side so you’re moving the bell in a figure of eight patterns.
“Grasp the kettle bell handle with one hand, palm facing towards you, and your arm in front of your body. Explosively drive your hips forwards and swing the kettle bell with a straight arm towards shoulder height, keeping your glutes and core engaged.
Squeeze your hands as tight as possible, holding the kettle bell out in front of you for a second, then bring it back in and repeat.” Press the weight straight up to the ceiling, rotating your wrist so that your palm finishes facing your feet.”
If you’re looking to bulk up your chest then we urge you to take a step away from the bench press and give the kettle bell incline fly a try instead. The exercise isolates the chest muscles and allows a greater range of motion than the bench press, so you can work the pecs from new angles to force growth.
You can, of course, use dumbbells for your flies, but the shape of the kettle bell keeps the weight on the outsides of your wrists, so you can maintain the correct angle in your elbows to truly test your chest muscles. Plant your feet firmly, bend your elbows slightly, and slowly lower the kettle bells out to the sides.
On the face of it this is a simple move — lie on the floor holding a kettle bell and then stand up. It’s worth memorizing the movements though, because it’s a terrific core exercise to add to your routine.
Lie on your back on the floor with a kettle bell held in your right hand, arm extended and directly overhead. Bend your right knee, plant the foot and twist your right shoulder up so your weight is on your left elbow.
Lower, bending at the knees and sitting your glutes back until your thighs are parallel to the ground. As you reach an upright position, press the kettle bells up using the momentum generated from the squat to assist you.
Start in the raised plank position with your hands on the ground directly underneath your shoulders and your arms extended. Ensure your body forms a straight line from your shoulders to your heels and your core is braced.
If you start to lean or tilt as you pull through, then slow the action or reduce the weight of the kettle bell. “With the opposite leg to the arm holding the kettle bell, take a big step backwards and lower your knee towards the ground until it is parallel to the floor, but not touching.
“Simply pick up some heavy kettle bells,” says Temple, “hold them at your sides and walk as far as you can.” “Start in a press-up position, hands shoulder-width apart and grasping the kettle bell handles, with your feet together,” says Lawrence.
Once your thighs are parallel to the ground drive through your heels and extend your legs and hips so that you return to the start position.” Sit with your knees bent and feet flat on the floor, holding two kettle bells overhead with arms extended and a straight back.
Then, in a controlled manner, lower your back towards the ground, bringing the kettle bells towards your chest as you do so. Then contract your abs and bring your torso into the upright position again while extending your arms above your head to return to the start.
If you don’t already know, kettlebellexercises are one of the most underrated forms of muscle building methods out there. The fact that they are known as one of the most versatile gym equipment should be a clue to there effectiveness in building muscle and getting stronger.
Because of the kettle bell ’s shape, you can push, pull, and swing it like nothing else, and unlock a new branch of exercises that are pretty much impossible without it. Follow these six kettlebellexercises 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. Stand feet 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. At the bottom of the swing, your torso is too upright and your knees are too far forward: It looks like a squat.
With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher. Use it as a power exercise early in your workout or at the end as a brutal finisher.
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.
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. Use it as a power exercise early in your workout or at the end as a brutal finisher.
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.
Use it as a power exercise early in your workout or at the end as a brutal finisher. This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulders, and activates your hips too.
Use it early in your workout to light up your core, warm up your joints, and increase your flexibility. The kettle bell : one of my personal favorite workout tools, and one that I feel is underutilized by many.
Kettle bells provide for a larger range of mobility than barbells or even dumbbells, helping to maximize the pump and working on different types of muscles or focusing on one in particular. Besides looking great, strong back muscles can help to improve your posture and align your spine.
Bad posture has become quite the epidemic lately due to the large amount of desk jobs and smartphone use that is rampant in our society. There are numerous benefits to correct posture, including deeper breathing, reduced strain on bones and joints, and more energy.
So, now it’s time to bust out your favorite kettle bell and let’s get to work on buffing those back and shoulder muscles! Stand with your feet hip-width apart, hold your kettle bell by the handle with an overhand grip.
Squat and sit back with your hips, load the heels and keep your shins vertical. Watch the video below by kettle bell expert Greg Brookes in addition to reading the instructions for best effect!
Stand with feet hip-width apart, and hold your kettle bell using both hands in front of your chest, arms straight outwards. Sit into the stance, pushing your butt outwards and moving your chest forwards.
Correcting this will place more emphasis on your shoulder muscles and also your core will have to work overtime to counteract this rotation. A properly performed kettle bell swing will work your entire body, promoting stronger shoulders and back as well as a strong core and more flexible hips.
Bend slightly at the knees but concentrate your movement on hinging your hips, then grasp the kettle bell. Performing a good clean can be somewhat complicated, as there are a lot of moving parts to the exercise.
Step out with one leg landing wider than shoulder width apart, squatting at the same time. Adding a kettle bell means more muscles have to work to stabilize the weight, making it an even more effective exercise.
Start in plank position, while keeping your right hand on a sturdy object that won’t easily move, like a bench or chair. Interested in the best kettle bell and battle rope workouts on the web, with hundreds of video lessons taught by certified instructors?
Head over to the Living. Fit workouts page, where you will find some of the best kettle bell and battle rope exercises, all with complete breakdown videos and community support every step of the way. Since we started, we’ve grown into a trusted resource for unbiased, science-based articles and reviews on fitness, nutrition and supplements.
Check me out on social media, feel free to add me if you want to talk health! But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme.
You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing. Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF.
When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost. Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it.
The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball. Some below kettlebellexercises are more beginner-friendly than others, Sims says, but even if you've swung a few kettle bells around before, the most basic ones are great to have in your repertoire, and are easy to advance by just opting for a heavier weight.
Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.
Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back.
Sims says to choose a heavier weight with a dead lift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body. Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground.
“Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says. Push through your heels, putting most of the weight on the back foot, to return to the starting position.
Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips.
Start in a sit-up position, lying on your back with your knees bent and feet on the floor. Kettle bell swings are great for your butt, legs, and lower back, Sims says.
You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight. To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand back up; use the momentum from your hips to swing the weight to chest height. Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit.
Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs.
Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest). Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder.
Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead. To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs. The key here is to straighten your arm completely at the top—that'll let you work the triceps through a full range of motion.
Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead. Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level.
The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Lift the ball to eye level and slowly circle it around your head to the left.
Hold the kettle bell handle in your right hand with your arm hanging straight at your side. Holding a kettle bell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs.
Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says. Make sure to keep your core super tight and lower back flat on the ground.
If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches. Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest.
Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).