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Is Kettlebell The Best Workout

author
Daniel Brown
• Saturday, 26 December, 2020
• 33 min read

Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises 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.

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Contents

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’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.

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.

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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.

With both hands around the handle, hold the kettle bell close to your chest. 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. 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.

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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.

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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.

Stop immediately if you feel sudden or sharp pain. 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. The key is to start slow and, if possible, with the help of a certified personal trainer.

Eric devised this 10-minute full-body single kettle bell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. If you are new to working out, please make sure you do a full warm up and pay extra attention to your lower back: you will need a strong core for kettle bell cleans and dead lifts.

Please be mindful of your surroundings and make sure there is enough space around you so you can swing that kettle bell freely without knocking your new TV off its stand. If you are at all concerned about doing this 10-minute full-body single kettle bell home workout, had issues with obesity previously or are recovering from an injury, please consult a medical professional first and get a training buddy to keep an eye on you as you work out.

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Generally speaking, kettle bells are selling out as if they are toilet roll in the early days of lockdown. If you are after those sweet gains, eating the right amount of protein is as essential as the training itself.

Only training would not be enough to build a strong frame, you also need to aid muscle repair and regeneration by providing your body with protein throughout the day. An average adult need anything in between 1.6-2 grams of protein per body kilo per day if they work out actively.

Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want. Go as hard as you can for 40 seconds without compromising your lower back and the integrity of your wrist bones.

Controlled movement is essential, pay attention to where the kettle bell is and how you will move it from one exercise to the other. iPad Electric Muscle Stimulation Training Gear | Prices from £175 at Amazon UK iPad training gear won't replace hard work but it can make it more effective.

Go down on the floor in a high plank position with one arm resting on the kettle bell. Do a push up and as you return to the starting position, pull the arm up that's not on a kettle bell in a rowing movement.

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Place the hand back down on the floor and return to the staring position yet again. Your back should be straight, knees bent, glutes and quads engaged.

Lift the kettle bell up using your glutes and quads until you are standing tall, then release it back down using one smooth controlled movement. Once there, release the kettle bell back onto the floor and return to the starting position.

Make sure you have a firm grip on the handle and that you swing it around the wrist and not over the hand as you rest it on your shoulder. Once the kettle bell is up at shoulder height, perform a deep squat, bending the knees and keeping the upper body tall.

Once you're standing tall again, you want to push that kettle bell up until your arm is fully extended. You want to use explosive yet controlled power all the way through the movement as you lift the kettle bell off the ground and raise it high above the head.

Just like when doing the clean, you would like to rotate the kettle bell around gently so it doesn't slam into your wrist every time you do a snatch. 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.

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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.

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.

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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.

“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.

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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.

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.

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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.

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Doing resistance training regularly can also help you lose belly fat and boost metabolism naturally too, among other things. Unlike more traditional bodybuilding methods, kettlebellworkout classifies as 'functional' training and is considered to build functional muscle mass as opposed to mainly the aesthetically pleasing variety the former does.

Since you are moving your arm around your head, kettle bell halo also improves shoulder mobility, something not many people pay attention to. When performing kettle bell halos, make sure you keep your core tight and focus on rotating the shoulders as opposed to your hips and upper body.

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By keeping your core tight, you can reduce swaying and isolate the upper back and shoulder more efficiently. Sometimes also called the kettle bell high pull, this exercise works the same muscles as the standard kettle bell swing but by adding the horizontal pull movement, it also adds a bit more resistance to the movement and works the core, the shoulders and the upper back a bit more.

Probably the second bestkettlebell exercise after the kettle bell swing, the Turkish get up requires muscle coordination and improves overall strength significantly. Turkish get ups are great full body exercises that work the core, the glutes, hips and shoulders the most.

It's a real mystery why thrusters are not super popular: they combine two awesome exercises, the squat and the overhead press, into one perfectly smooth flow and work both the lower and the upper part of the body, not to mention the core which works twice as hard to stabilize the body. We watched the bestkettlebellworkout videos on the Internet and are bringing you the results.

Basically, a kettle bell is a cast iron or steel ball that resembles a cannonball and comes with a handle attached to the top. Portable and heavy in equal measure, it’s used primarily in ballistic exercises and weightlifting routines.

Thanks to its compact design and offset center of mass, the kettle bell enables high-repetition sets while infusing an extra tier of leverage into your regimen. Ideal for beginners and experts alike, the bestkettlebell workouts accelerate heart rate, burn calories, and build muscles with impressive alacrity.

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Culled from websites, magazines, and videos, here are the 15 bestkettlebell workouts for men. One of the bestkettlebell workouts for beginners is a bona fide calorie burner, which targets muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.

To make the KB swing part of your routine, perform the following steps: Pick up the kettle bell and hold it between your legs, using both hands in an overhand grip.

Staring straight ahead, arch your lower back and bend at the hips until the kettle bell is behind your legs. Squeeze your glutes, extend your hips, and swing the kettle bell upward.

This overlooked kettle bell exercise combines a front squat with an overhead press and works your full body in the process. Hold the kettle bells in the rack position (so that the weight is resting on the back of your shoulders).

Hold for a second and then power upward with all your might, pushing through at the legs and heels. As you reach the upright position, use the natural momentum of the kettle bells to press them up.

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In one graceful movement, jump slightly off the ground while raising your arms. Bend your knees as you land into the semi-squat position while continuing to extend your arms straight above your shoulders.

Muscles worked: shoulders, legs, core, trapezoids Difficulty level: Advanced Focus: coordination, full-body conditioning One of the bestkettlebell workouts for fat loss, the snatch reportedly burns about 20kcals a minute.

A true exercise of champions, the kettle bell pistol squat fires on all conceivable cylinders (no pun intended). Before we dive in, a quick word of advice: master this exercise using just your own body weight before bringing a kettle bell into the mix.

This kettle bell exercise targets the upper-back muscles, wards off back pain in general, improves grip, and helps with fat loss. Should you be executing a full kettle bell set, save this routine for the end.

Keeping your arms flexed, take short steps as you walk forward as quickly as possible. Staring straight ahead, get into the full squat position, going as low as you can.

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You might want to watch some bestkettlebellworkout videos YouTube can muster before giving this one a go, as it comes in various forms and can be quite tricky to execute. Using your opposite arm, raise the kettle bell to your shoulder, extending through the legs and hips as you go, and rotating your wrist until the palm faces forward.

Bend at the hip while sticking your glutes out, slowly leaning until you can touch the floor with your free hand. Pause when you reach the ground and reverse back into the starting position.

Muscles worked: abdominal, shoulders, hamstring Difficulty level: intermediate-advanced Focus: strength Lie on your back and grab one kettle bell with your left hand, holding it on your chest.

Bend your left knee while your right leg stays straight on the ground. Push off with your left foot as you roll lightly toward your right hip, leaning onto your right elbow.

Push onto your right hand and bring your back off the ground, keeping the kettle bell locked in its raised position. Swing your right leg back into a kneel, tighten your core, and thrust into the standing position.

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Drive one kettle bell into the floor while rowing the other one up to your chest, your shoulder retracting and your elbow flexing. Lower back to the starting position, then bring the opposite kettle bell into a row.

Muscles worked: core, bicep, tricep, pectorals, trapezium, rhomboid, deltoid Difficulty level: advanced Focus: conditioning, core stabilization Hold a kettle bell just below your shoulder using one hand, palm facing your chest.

Bend your knees and drive through your heels as you raise the kettle bell overhead, rotating your palms so that they’re facing forward. Extend your arm fully and lock it in place as you quickly assume the semi-squat position.

They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment. There’s probably more to it than that, but that’s essentially how the kettle bell became a staple in gym culture.

Although we don’t recommend dressing up in loincloths and haphazardly tossing weights overhead, there are many benefits to a good kettlebellworkout. For one, the thick handle that attaches to the cast iron base will challenge your grip more than a dumbbell or barbell.

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This means you can perform more explosive and dynamic movements with kettle bells compared to their iron counterparts. You also can get a lot of work done in a tight space, so kettle bells are perfect for small home gyms or apartments.

They’re ideal for explosive exercises that work major muscles, burn body fat, and build power. They also add a new dimension to classic moves like chest presses and flies.

This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body, and you have a formula for significant fat loss.

Perform the exercises as a circuit, completing one set for each, one after the other. Read article Workout Routines With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note...

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.

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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.

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.

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.

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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. Because ours will teach you how to handle a kettle bell using Mega Man and Mario references.

Don’t forget to download our Beginner Kettle bell Worksheet, which covers the above sequence from Coach Matt. You can print it out and track the amount of sets and repetitions you complete, which will help ensure you progress in your training.

Let’s go over each exercise in the 20-Minute Beginner KettlebellWorkout: Tip from Coach Matt: with your halos, remember to keep the movement smooth.

Grab the kettle bell with two hands “by the horns,” aka the handle. Tip from Coach Matt: for the goblet squat, focus on depth.

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It’s more important to practice doing a full squat than to pump out reps. Tip from Coach Matt: when doing the overhead press, get tight.

Tightening your muscles will engage your core, offering a fuller body workout. Tip from Coach Matt: during the kettle bell swing, focus on hinging your hips.

The swing is like a dead lift movement, so you should feel it in your hamstring and glutes. Pick up the kettle bell by driving your elbow up into your rib cage.

Tip from Coach Matt: try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettle bell towards your stomach.

Grab the kettle bell with one hand and rest the weight between your arm and chest. Step your leg back (the same side your kettle bell is on) and lower down until your shin is parallelism with the ground (or as low as you can).

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Tip from Coach Matt: for the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.

Our spiffy mobile app lets you send video of your exercises directly to your coach, who will provide feedback so you can perfect your technique. In case you’re still on the fence about grabbing a kettle bell, let’s dig into them a little more.

Which one you pick will come down to personal preference, your budget, and your experience with kettle bells. A standard traditional kettle bell will be cast iron, and as the weight goes up, the dimensions go up.

No matter their weight, competitive kettle bells will have the same dimensions for bell shape, base, and handle width. In general, pick a weight that allows you to complete a workout with good form.

If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16 kg if you’re a male or 8 kg if you’re a female. You’ll often hear the terms ballistic and grinding in kettlebellworkout discussions, for fast and slow movements respectively.

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For ballistic movements, you might actually want a heavier kettle bell, to help with momentum. For grinding movements, less weight might be in order to help with control.

If the handle has rough edges, you’ll feel each and every one of the movements scrap into your hand. I’ll end our discussion on handles by saying they are generally standardized at 35 mm for thickness.

Not too expensive and decent quality, Cap Barbell kettle bells can be found on Amazon or at any Walmart. The Cap Barbell is the most highly reviewed and reasonably priced kettle bell we have encountered.

If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettle bell workout above) Processed foods and junk food make it really tough to lose weight : They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.

If you don’t like veggies, here’s how to make vegetables taste good. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value.

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Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water. Track your calories and work on consuming slightly less each day.

Like most things in life, the important aspect of any exercise regimen is starting it. No matter what strength training program you choose, start TODAY.

Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet. The kettle bell is a heavy weight (usually cast iron) covered in vinyl with a hand grip.

They are used as an alternative to dumbbells and barbells for a complete upper body workout. These compound movements are great because they not only develop strength, but also improve your muscular coordination and balance.

Some envision long distance athletes, such as marathon runners and triathletes, when they think of fit people. In my humble opinion it's the person who consistently and reliably performs best in three areas: Cardiovascular, Strength and Flexibility.

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If you strive for balance in your workout regime this type of training is a real winner. If you only pay attention to improving your flexibility, you could increase your risk for injury.

You should always try to do movements that train your mobility, stability, and strength to get the optimum benefits. It Develops Functional Strength- By concentrating on fundamental movement patterns, kettle bell training helps you develop real, usable functional strength.

These basic exercises require your body to work as a unit instead of isolating particular muscles. The great thing is that kettle bell lifts, such as the Turkish Get Up, work both your abs and lower back muscles.

Simply lie on the ball face up, hold a kettle bell in each hand and perform the exercise as if you're on the floor. The one-arm kettle bell floor exercise works the chest and triceps muscles.

Slowly lower the weight back to the floor and then repeat the exercise. The extended range one arm kettle bell floor press will strengthen your triceps and the chest muscles.

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Press the kettle bell upward while you simultaneously pivot one leg over the other. To perform this exercise, start by holding the kettle bell between your feet with the knees bent.

The kettle bell must reach your chest level with your elbows tucked in. To perform a double snatch you will need two kettle bells and lots of space to swing them around.

Hold the two kettle bells at the center and bend at the waist, keeping your spine neutral. When you are ready, explode upward and swing the kettle bell forward.

When the kettle bells are at the midpoint (your chest level) knock them back a little and push upward as hard as you can to drive them up. Using Kettle bells to perform chest flies may seem a tad bit odd but it is something that a lot of serious body builders are starting to do in order to encourage extra pectoral development.

Body builders such as the great Dexter Jackson have always been advocates of fly's to develop awesome Pecs, especially the upper region which most athletes find hard to build up. The kettle bell chest flies exercise on a stability ball: Start by lying down with your back flat on the ball with your neck and head supported.

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Hold one kettle bell in each hand and open up both arms, so they're perpendicular to your body. Slowly lift the kettle bells up towards the ceiling, and bring your hands close together.

Return both arms to the starting position, which equals a single repetition. Kettle bells are ideal for building muscle mass and increasing upper body strength.

It is highly recommended learning how to use kettle bells under the watchful eye of a qualified and insured instructor. Kettle bell training is highly technical and as such should be respected and learned correctly.

I think the question arises because there doesn’t seem to be any conventional chest based exercises that can be carried over from the body building world that seem appropriate for kettle bell training. One of the main benefits of kettle bell training is that the exercises are dynamic and flow from one movement to the next.

Suddenly moving onto a bench and performing a set of chest presses as you would with dumbbells or a barbell just doesn’t seem to fit. Those with more experience can take the arm out to the side at 90 degrees but you will find your range of movement limited by the floor.

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Exercise Tip : To increase the amount of PEC muscle activation push the kettle bell in towards the cent reline. Variation 1 : You can press through your heels into a full bridge position in order to increase the range of movement and increase the activation in the glutes, hamstrings and core muscles.

The Kettle bell Half Get Up Press is similar to the Half Get Up (shown in the image above) except the kettle bell starts at the shoulder rather than with the arm fully extended. You will get great core development from this exercise as well as taking the shoulder and chest muscles through varying degrees of activation and stabilization.

I would recommend that you start with the regular half get up before adding in the press to the movement. If you want to take the elbow deeper and increase the chest muscle activation then you can perform a kettle bell bench press but an even better option in to use a stability ball.

As you press the kettle bell overhead from the lying position there is a great deal of torque produced through the body so you will have to use your core muscles in order to counterbalance the movement. Once you are strong and comfortable with the push up then you can intensify the exercise by perform the movement with your hands on a kettle bell.

Exercise Tip : Keep the elbows in and moving backwards during each repetition to improve shoulder health. For an advanced kettle bell exercise for the chest you can use the push up to renegade row.

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First you will need a good plank position, push up technique and solid core muscles in order to maintain a nice straight and tight posture throughout the exercise. Exercise Tip : It is important to keep your core and glutes tight throughout the movement to prevent the hips from sagging below the cent reline.

You can now put together these exercises to create an effective workout for the chest muscles. It should also be noted that the tricep muscles work very hard during all the kettle bell chest exercises mentioned above so combining any overhead work following these chest exercises will reduce your stabilization capacity.

The crush grip does create excellent chest muscle activation but as you are not holding onto the handle the kettle bell can be easily dropped and land on your chest, neck or even face. As your hands get sweaty during each repetition the danger of you dropping the kettle bell increases.

So it is for these safely reasons that I do not recommend the crush grip chest press. Above I have listed 5 of my favorite kettle bell chest exercises, variations and workout ideas.

You don’t need to lie on a weight bench in order to work your chest using a kettle bell you can activate more muscles by using the exercises above. Many kettle bell exercises like the Snatch, Overhead Press and Turkish Get Ups do use the chest muscles indirectly so don’t be surprised if mixing up some of these exercises with the ones above creates additional fatigue.

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(Source: muscletransform.com)

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Sources
1 www.walmart.ca - https://www.walmart.ca/en/sports-rec/exercise-fitness/strength-weight-training/kettlebells/N-4574
2 www.treadmillfactory.ca - https://www.treadmillfactory.ca/kettlebells
3 kettlebellcanada.ca - http://kettlebellcanada.ca/
4 fitnessexchange.com - https://fitnessexchange.com/collections/weights-dumbbells
5 www.johnsonfitness.com - https://www.johnsonfitness.com/Used-Exercise-Equipment/Index
6 www.bowflex.com - https://www.bowflex.com/selecttech/
7 primofitnessusa.com - https://primofitnessusa.com/used-gym-equipment-for-sale/