By itself, a kettle bell is a simple piece of athletic equipment: a cast iron ball with a handle. When used properly in your regimen, a kettle bell and the philosophy of training that goes with it will greatly transform your life by increasing your strength, power, flexibility, and conditioning while whittling away fat.
I’ve trained thousands of people over the last 12 years using the kettle bell methods, and the results have been outstanding. I found this aspect of kettle bell training particularly helpful as a core rehab tool after pregnancies and C-sections.
Researchers at the University of Wisconsin found that kettle bell training increases core strength by 70%, even people of all ages. Kettle bell workouts have proven to be able to provide the same cardiovascular benefits as you’d gain by running a 6-minute mile but without the impact.
The ballistic, non-impactful movement of a kettle bell swing or snatch has been shown to increase VO2 max and improve aerobic capacity. A study done at Idaho State University, and published in the Journal of Strength and Conditioning, found that collegiate athletes who used kettle bell training for four weeks gained an average six percent more in VO2 max than the control group did.
But contrary to what people often think about kettle bell swings before they try them, these exercises have been shown to reduce pain in the back, shoulders, and neck. A study done in Denmark by the National Research Center for the Working Environment found that kettle bell training reduces pain in the neck, shoulders and lower back.
They also found it improves muscle strength in the lower back among adults from occupations with a high prevalence of reported musculoskeletal pain symptoms. For example, consider this testimonial from a student who suffered from back pain throughout her first pregnancy and was terrified of trying kettle bells—you can read the full story here.
She promised me that once I learned the correct form, I would only be strengthening my back and core which will help me in the long run. I took a private class with Lauren a few months before becoming pregnant with my second child and began using her volume 1 kettle bell DVD.
I kept telling Lauren I was fearful of using heavier weights because I didn’t want to “bulk up” and I was still very cautious in regard to my “weak back.” After using kettle bells diligently 3-5 times a week for a year now, I can see that my body is much leaner, and I finally have defined muscles (which I have never had before) but absolutely no “bulkiness.” My back is so much stronger than it used to be, as is my core. Busy moms, dads, and full-time workers don’t always have time to spend one or two hours in a gym.
In the past 13 years, I’ve been able to show people how they can make changes to their bodies in just 12 to 15 minutes a day. Kettle bells allow you to combine your conditioning and strength in one session, which is a more efficient way to burn fat.
Kettle bell exercise is a sure fire way to get testosterone levels up and running again which induced fat loss and increased muscle mass according to a study done by The Endocrine Society. If they have, look out for my upcoming Kettle bells 101 article, and I’ll show you how to get started the safe way.
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Buy a DVD or sign up for a kettle bell class at the gym to learn how to do the moves safely.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses.
Lunges and squats are among the most popular moves in a kettle bell workout. Your tush will be toned by using the kettle bell for added weight during lunges and squats.
Using a kettle bell for a dead lift helps tone your back muscles. The kettle bell is an effective weight that will build muscle strength.
You may want to buy DVDs or sign up for classes to learn the basics of a kettle bell workout. Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell.
Depending on the program, you may be getting both your strength training and your aerobic workout at the same time. If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it.
This can lead to a serious injury to your back, shoulders, or neck. Start out with an experienced trainer who can correct your technique before you hurt something.
Adding a kettle bell to your existing workout is great if you want to burn more calories in less time. This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing.
With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes. Muscle burns energy more efficiently, so your blood sugar levels will go down.
Depending on the workout, you may also get some cardio to help prevent heart disease. Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders.
If you have arthritis or pain in your knees or back, then look for a less risky strength-training program. If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout.
If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while. Talk to your instructor and your doctor; they might suggest switching out your kettle bells during your last trimester.
Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.” Build a Better Butt: Workouts for Slim and Shapely Glutes
Quiz Test Your Sports Injury Savvy Well, there is no doubt that the kettle bell itself looks really strange — like a mini bowling ball with a luggage handle.
For those out there who aren’t confident in doing kettle bell workouts due to the high intensity and expected grip strength, don’t turn away yet! Our patented Dark Iron Fitness lifting straps are made of durable cowhide suede and are the perfect accompaniment to kettle bells.
Their numerous benefits include strength gain, endurance, flexibility and weight loss. Many of the movements and skills required in CrossFit focus on learning to have fast and effective hips.
Dumbbells have a tight center of gravity and mainly utilize the major muscle groups. A kettle bell ’s odd shape and off-center mass forces you to use muscles that mimic real-life activities.
Its odd center of gravity forces you to do more work involving your stabilizing muscles to create explosive movements with the bell. Enjoy the ease of use and appreciate that such a unique weight can help streamline other exercises you already do.
Always practice correct form and safety in all exercises, but be content in the fact the kettle bell is one of the safer weights to work with. If you have previously been avoiding barbell exercises due to safety concerns, look into the kettle bell alternatives.
The kettle bell alternates periods of intense contraction and controlled relaxation, to give you a superior workout that combines strength, as well as endurance. Other exercises such as the windmill, and single leg dead lift, also build flexible strength.
The kettle bell stimulates tremendous abdominal contraction because of the explosive conditioning movements. The fact you can work your core indirectly, just through the dynamic aspect of kettle bells, is truly amazing.
They enable you to increase your strength, build up speed as well as your endurance level at the same time. This gives you a great strength and endurance workout in a shorter amount of time.
So rather than moving on to a heavier kettle bell you simply complete more reps or change the exercise to a more difficult option. Killer strength and endurance work can be achieved without necessarily having to use the heaviest weight you can find.
Some people are naturally stronger, but ultimately the kettle bell isn’t a strength tool— it’s a strength-endurance tool. If you find yourself becoming bored with traditional exercises or having to be in the gym, consider using kettle bells.
This is especially valued by physical therapists because kettle bells actually teach you to move in a way that is better, stronger, and safer. Unfortunately, many of us today lose some of our basic movements as a result of sedentary occupations and lifestyles.
That’s what happens when we don’t move our bodies with the full range of motion or become used to certain unhealthy postures (like sitting in front of a computer all day). They are terrific for overall fat loss, improving lean body mass, and helping teach proper use of the hips (important for speed and power sports).
They are so effective that serious lifters should definitely consider them as a way to enhance and supplement their barbell or dumbbell workouts. Dark Iron Fitness leather suede lifting are guaranteed not to rip, tear, or fall apart — the perfect compliment for your kettle bell.
Photo: Dustin Werbeski With both hands, pick up the kettle bell by the handle and sit back in a hinge, bending first and more deeply at the hips, then at the knees. Keeping your arms straight, drive the kettle bell up to shoulder level by thrusting your hips forward and raising your torso to a standing position.
Proper technique will create a non-stop fluid motion of the swing, with the kettle bell going between/behind the knees then back up to shoulder level for each rep. Photo: Dustin Werbeski Hold the kettle bell by the horns in a mid-rack position (at chest level, between your shoulder and forearm inside your wrists with elbows in and a strong straight posture).
After extending, pull the kettle bell back towards the body, tucking your elbows in towards your sides. This exercise can be performed with a pause at the extension or as a power movement, pressing and pulling in one motion.
Keep as flat as possible, torso erect, ears over shoulders, and kneecaps tracked over toes. Push the knees with the elbows, if needed, to keep them tracked properly over the toes.
On the exhalation, without leaning forward, drive upwards, finishing standing tall. Standing up straight, keeping your core strong and tight, with your feet shoulder-width apart (swing stance).
Photo: Dustin Werbeski With both hands, hold a kettle bell by the horns, mid-rack, in swing stance with your weight evenly distributed between both legs. Step the knee back into your swing stance and repeat on the left side.
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We are independently owned and operated and support local fitness and health professionals, writers, photographers, designers and artists. Rusty Moore has just put out a brand-new program that features the versatile kettle bell.
I’m good friends with Rusty and I begged and pleaded to get early access to this program. In a nutshell, I absolutely love and recommend Visual Impact Kettle bells by Rusty Moore and Chris Lopez.
First, I’ve been looking to do kettle bell workouts for a while but didn’t quite know the proper technique. I’ve been through the entire Visual Impact Kettle bells member area and it’s an impressive and easy to use program.
An introduction to the person featured in the workouts — Chris Lopez — and why he’s worth listening to. These workouts are around 20 minutes long and it’s the first visual impact course to feature video instruction that you can stream!
Explanations of Theory: Besides being friends with Rusty and knowing he’s the kind of guy that walks the walk one of my favorite things about all of his training programs is that he always includes WHY something works. So he got Chris (the guy doing the videos) to give just one weight recommendation for men and one for women.
Not only is each video extremely clear, but they are filmed on the beautiful beaches of Costa Rica. I personally think this is a great thing, but for people who like to work with multiple weights, it may be annoying.
The Visual Impact Company is owned by my friend Rusty Moore who has a passion for producing training that really WORKS at an affordable price. He started out frustrated because he had developed the “typical” bodybuilders’ body.
Too much bulk on the legs and butt and not being able to fit into clothes properly. Overtime he pieced together how to get the lean and muscular look he was after and started teaching others, which turned into the Visual Impact training courses.
Ease of Use: 5/5 — This is the easiest of Rusty’s trainings to follow, because of the video instruction. Features 5/5 — This program includes everything you need to get the most out of a kettle bell workout.
Customer Service 4/5 — Rusty always answers his emails promptly, but he doesn’t have a phone number. Value for the Money 5/5 — I am amazed at the value that Rusty packs into his programs and the kettle bell training is an exceptional value.
I highly recommend this program if you are interested in adding a high-quality kettle bell routine to your fitness plan. Pavel Tsatsouline is largely responsible for getting kettle bells into the hands of people in the US.
Kettle bells caught on first with Olympic lifters, powerlifters, CrossFit, and the military. I figured people just liked them because they were more “hardcore” than regular commercial gym training.
I don’t train people to look like a CrossFit athlete or a Powerlifter. The Visual Impact methodology focuses on gaining strength and muscle definition while maintaining a slim, sleek and stylish physique.
It is based upon principles I’ve used to train male and female fashion models the past 10 years. When you lift a barbell or a dumbbell the weight is centered in your hands evenly.
The way the kettle bell is designed, the handle always gets pulled in the direction of the weighted ball part. You see, when you lift a dumbbell or a barbell, the majority of the force is transferred vertically.
It can require a force measuring several times the weight of the kettle bell to reverse the momentum. Throughout the movement, the glutes also have to fire hard to stop the body from getting pulled forward.
Sitting too much causes our quads to remain strong while making it hard to contract the glutes properly. The person who pointed this out was a long time friend I have known for 10+ years… who also happens to be one of the world’s top kettle bell experts.
Chris moved to Costa Rica over 6 years ago with his wife and 5 kids. In 2010, he was trained by Pavel Tsatsouline in person to get his ROC certification.
In 2014 Chris became the very first Canadian to get certified by Strong first (Pavel’s current company) as an SFG Kettle bell Instructor. Chris partnered with me to develop a program specifically aimed at a slim and sleek toned physique.
How kettle bell lifts performed in the right way torch calories, and why you don’t necessarily have to do traditional “cardio exercises” at all to burn calories and lose body fat. Fast-twitch Type 2 Muscle Fibers require the most energy to fire, meaning they burn calories at a high rate … here’s how to target these with a kettle bell and burn as many calories as possible.
How the Kettle bell Clean” exercise will improve shoulder health by training the neglected external rotation function of the shoulders (just make sure you maintain THIS elbow position). Why less is more: how to burn calories and get lean while doing WAY less work than you are capable of in an exercise session.
A simple and SAFE no impact 20-minute explosive workout that will make you sweat like an intense cardio session… without ever experiencing “burn” or fatigue in your muscles. A movement many call the “Tear of Kettle bell Exercises” that is hard to master, but will STRENGTHEN your body from head to toe.
The focus is on learning the basic kettle bell exercises while increasing strength and muscle tone. This is called “neuro-metabolic contrast training” and it increases the rate at which calories are burned while tightening up the body.
Phase 3 (Week 9 — Week 12): Intensification This phase combines high tension exercises and explosive exercises within the same set (called a “chain”). This workout setup will significantly increase heart rate and calorie burn and has the potential to rapidly melt body fat while improving strength and muscle definition.
A videographer filmed Chris performing and explaining all the kettle bell exercises and workouts. He will then drill deeper into more complex movements as the program progresses.
Many trainers mistakenly apply traditional bodybuilding principles to kettle bell training. All the workouts will increase strength without building excess size.
Chris wanted to partner with us because he likes the Visual Impact brand. Over the past couple of years he has mainly focused on high ticket courses (and group coaching).
Here’s the benefit of running a higher ticket program like this. It’s how we originally planned on delivering this course… I like the idea of focusing and helping a group of 200-300 people.
$$19737 Limited Special Add to Cart As soon as you order you will gain immediate access to the beautiful mobile-optimized member’s area. As a bonus you will also get access to our Visual Impact Kettle bells Facebook Group.
We won’t be able to offer the Facebook Group as a free bonus forever. My background involves coaching male and female fashion models to get in incredible shape without getting bulky.
If Visual Impact Kettlebells™ doesn’t significantly improve the shape of your glutes, strengthen your muscles and joints while torching stubborn body fat, you will receive all of your money back. If you aren’t thrilled with our program we will give you 100% of your money back… no questions asked.
$$19737 Limited Special Add to Cart Warning: Once we teach you how to master the kettle bell, you may never want to train with “regular weights” again. Your stabilizers get strong at a similar rate as the target muscles being worked.
Barbell and traditional gym exercises are great for building large muscles. A method called “Peripheral Heart Action Training” that we include in many of our workouts which BURNS additional Calories without performing more reps. A kettle bell workout setup that keeps your muscles “fresh”, while challenging you aerobically … giving you a GREAT Cardio Workout without doing a traditional “cardio exercise”.
Most commercial gyms have been teaching the SAME workout setup popularized by Joe Wader 70+ years ago … here’s why you will get better results using almost the OPPOSITE approach. How to SIGNIFICANTLY raise your heart rate by targeting different “planes of movement” using kettle bell “Chains” and “Flows”.
The “What the heck effect” of kettle bell training: The WEIRD phenomenon of people getting stronger in basic barbell exercises after training exclusively with kettle bells for a few months. The kettle bell swing” is a SAFE kettle bell movement that strengthens the lower back and glutes when performed correctly, but THIS common mistake can greatly increase your chance of injury.
The “Everyday Carry” workout … an OPTIONAL 15-minute “active recovery” kettle bell workout to do on off days to improve any weak links in your body while working your abs. How to use the “Grind” style of lifting a kettle bell in order to create tension across ALL muscles in the body… this quickly firms up a soft, saggy body.
All it takes is a single kettle bell and a willingness to learn perfect exercise technique from Chris. Kettle bell training is the latest trend in town that is taking the world of fitness by a storm.
These simple exercises boost endurance, power and increase strength while reducing body fat. The kettle bell swing features a dead lift movement pattern that targets almost every muscle in the body.
The kettle bell swing is great for people who have time to only perform one exercise because of their busy schedule. The kettle bell swing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it.
However, be warned not to swing too hard as the deceleration can lead to muscle soreness and make it difficult for you to walk for a couple of days. This exercise features dynamic movement and utilizes more force which is why you should always read the guidelines and abide by safety measures.
These intense movements are what make the kettle bell swing a superior exercise that is sure to have some great results. A kettle bell swings works wonders on your hamstrings, glutes, core, hips and back.
However, the kettle bell swing helps maintain an upright position, improving your posture by pulling your shoulders back. Everyone, starting from a professional bodybuilder to a casual fitness enthusiast, can benefit from a kettle bell swing.
If you want to lose body fat and are dreaming of a leaner physique, perhaps kettle bell training is a good option for you. Kettle bell training incorporates many high-intensity workouts that allow you to burn fat.
Moderate to high repetitions will give your heart and lungs the ideal workout, causing you to feel rejuvenated and alive. The constant acceleration of your heart rate during HIIT will certainly boost your anaerobic capacity.
Big strength comes from performing eccentric movements and workouts that a beginner might be too intimidated to try. This means you really have to fight it to keep your joints in place, resulting in exceptional benefits for your stabilizing muscles.
Most women who work out have a common desire to build strength without achieving the bulky appearance of a bodybuilder. Kettle bell exercises incorporate full body functional movements that target several muscle groups at the same time.
Talk to your trainer about your special needs, and they will be happy to design a workout routine that meets all your specified requirements. Stand with your feet around 6 to 12 inches outside shoulder width, with each side of your foot positioned slightly outward.
Next, brush your arms on the inner thighs, extending your knees and hips while accelerating the kettle bell upwards. Some people advise the kettle bell should be facing completely skyward, but it could cause you to lose control.
Absorb the weight of the kettle bell as you follow the same path back to the starting position. Load the heels, not the toes Try maintaining a flat back while performing the exercise Keep the shoulders in their sockets while lifting your chest Do not hinge at the lower back Breathe in on the way up and out on the way down Continue to stand tall throughout the exercise and squeeze your abs
Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders. Quickly, reverse the direction, driving the kettle bell with your hips, moving the bell straight out.
Two-handed kettle bell swing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise. The benefits of kettle bell training are endless and are proving to far outshine the conventional dumbbells and fancy machines found inside gyms and health clubs.
The kettle bell ’s unique shape (the handle, the bulk of the weight massed into a dense ball) is obviously different from that of a dumbbell. This shape allows the body to perform a multitude of ballistic and grind exercises in a natural, fluid motion.
The offset weight of the ball forces more muscles to stabilize and allows for the body to take each exercise through a longer range of motion. ‘ Increased endurance‘ Rapid fat loss‘ Muscular strength without the added bulk‘ Increased core stability‘ Full-body workout‘ Stronger back‘ Rehabilitated shoulders‘ Flexibility‘ Mental toughness‘ Decreased musculoskeletal pain‘ Twice the results in half the time you would spend at the gym
A study done by the American Council on Exercise showed the effectiveness of kettle bell training for burning calories. A recent study performed in Scandinavia investigated the effects of using kettle bells to improve musculoskeletal and cardiovascular health.
The study also showed that kettle bell training improves strength of the lower back among adults with a high prevalence of reported musculoskeletal pain. No gym membership is required and you can get your entire workout done with just one bell.‘ It’s a full-body and very balanced workout.‘ It’s never boring and super fun.‘ It makes your rear very strong and firm.‘ It’s easily transportable and can be used almost everywhere.‘ It can be shared in a group setting, making it a social activity.‘ It can target every single muscle group in your entire body.‘ Did I say it’s quick and gets to the point?
Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox. It’s time to slim down and power up your fitness with this kettle bell HIIT workout.
Kettle bell training is an awesome way to develop athletic curves and a strong figure. Not only does it help to accentuate different areas of your body by providing a strong toning effect, it also burns a huge amount of fat.
Throw in some high-intensity interval training with those bells and you’ll turbocharge your gains and melt fat. Use high intensity interval training boosting fat loss, ramp up fitness and sculpt a leaner, more athletic body.
We’re here to give you the lowdown on the most effective 20-minute kettle bell Hit workout on the planet. By adding in recovery periods between intervals, you can work harder than ever, accelerating calorie burn and fat loss.
The impact on your cardio system builds endurance, stamina and real fitness too. If your fitness is looking good, test yourself by either longer work reps or shorter duration rest periods.
If you want all-out fat loss you can perform your workout on a bike or a running track. But if you want to build some sexy curves while shredding fat you need to think about throwing some resistance in there too… and that’s where kettle bells come in.
In just 20-minutes 3 times per week you’ll develop a completely new physique and mindset… and a whole gotta sass. Women were meant to lift heavy, and now’s your time to grip, rip and teach those kettle bells what it’s all about.
You can do this kettle bell HIIT workout in the gym, your front room, in your garden and even on the beach in full bikini. Make sure you’ve got a strong grip as that baby will be swinging at some speed.
As you extend your hips, the kettle bell will naturally travel in front of your body, maybe to around eye level. When the kettle bell begins to fall, bend at the hip again and use the momentum to swing back and into the next rep.
Bend your knees slightly to gain some momentum and drive the kettle bell upward as you press it overhead. Reverse the actions to return to the start position and change grip during the following movement to train your right side.
With the weight close to your chest, squat down making sure you push your knees out and avoid leaning forward excessively. Get the kettle bell into a goblet position, again with the weight resting close to your chest.
With your feet at shoulder-width apart, take one long step back with your right foot, bend your left knee and sink into a lunge. Start with exercise one and push for as many good quality reps as you can for that first 30-second period.
This brutally-effective 20-minute kettle bell Hit workout has been designed by the pros to shake off the cobwebs and help you develop a fitter, leaner figure in a matter of weeks. Build up the intensity gradually and when you’re ready just add in another round or two for maximum effect.
It’ll take a little longer than 20 minutes, but at some point your new fitness levels will need an extra boost.