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. Kettle bell training can be a serious calorie burner if you do high-intensity moves such as swings, around-the-body passes, figure eights and snatches.
A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight. 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.
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 burn belly fat 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.
Kettle bells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio. Active muscles require constant supplies of energy in order to maintain their size and performance and so increase demands on the metabolic system.
Exercising with kettle bells adds tonicity to 100’s of muscles at a time which in turn raises the metabolic system meaning you burn more calories throughout the day and night. Yet another reason why kettle bell training is so great for weight loss is that not only does it work on your muscles but it improves your cardio as well.
The kettle bell exercises are put together in flowing circuits which keep the heart rate up burning even more calories per workout. One of the important things about exercising and weight loss is that you don’t want to just burn calories while you are performing your workout.
Luckily, kettle bell training, when programmed correctly, creates a large imbalance in homeostasis throughout the body. Once the workout is over the body needs to work very hard in order to restore balance which in turn means the use of even more energy or calories.
After burn or Excess Post-Exercise Oxygen Consumption (Epic) is the more technical term for this and is yet another reason why kettle bell training is so effective for weight loss. No type of exercise would be good for weight loss if it couldn’t be maintained for periods of time.
Each kettle bell exercise can be performed at home and in only a very small amount of space (6ft x 3ft) because you don’t need to move your feet very far. The kettle bell movements are fun to perform and require skill development which takes the emphasis away from just working out.
Above I’ve listed 5 good reasons why kettle bell workouts are great for weight loss. Kettle bell training is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss.
Women are especially susceptible to storing fat in the belly area. Kettle bell workouts provide a challenging way to reduce dangerous fat by strengthening muscles and burning fat from the entire body, including the belly.
Using the correct technique for kettle bells is imperative to avoid injury and get the most benefit from your workout. Get instruction from a fitness professional who is qualified to train in kettle bell technique and exercises.
Practice using kettle bells after you have received instruction, gradually transitioning to heavier weights. The kettle bell swing exercise not only helps burn body fat by stimulating your metabolism, but also improves hip strength and trims the buttocks.
Hold the kettle bell using both hands with your palms over the handle, pointed down toward the floor. Grasp a kettle bell in each hand and then push your body back to a standing position.
Place your foot inside the handle of the kettle bell and straighten your leg to lift the weight off the floor about 12 inches.