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.
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.
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.
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.
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.
At this point in the pandemic, you may be getting tired of your same old home workout routine and inspired to try something new. As a personal trainer who is missing working out in the gym, I certainly have started looking for ways to keep exercise interesting.
They have an odd center of gravity that requires you to recruit your stabilizing muscles to do traditional exercise moves. They’re a great piece of workout equipment to use to burn a lot of calories in a short amount of time.
Which means you can slash the length of your workout and get in a solid sweat in less time. Kettle bells are a great investment for your home gym because they give you a lot of bang for your buck.
Many of the workout moves allow you to be stationary on a mat or in a small section of your home that allows for movements like swings, squats and overhead presses while lunging. A quick Google search will turn up dozens of exercises that you can perform using a kettle bell.
As you squeeze your glutes and straighten both legs to stand, use the momentum to swing the kettle bell out in front of you. With this simple exercise, you're working your entire backside and core, while also getting your heart rate up.
Kettle bells do provide a better cardio workout because of the swinging action and extra movement involved in the exercises. Kettle bell exercises also activate all the muscles in the back of the body in a way that dumbbells do not.
Plus, since the weight isn’t balanced like a dumbbell, your body needs to work harder to stabilize your core because the center of gravity constantly changes. Stephanie Man sour is health and fitness expert, certified personal trainer, yoga and Pilates instructor and weight-loss coach for women.
You'll use them as you do things like lunges, lifts, and shoulder presses. The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile.
You can include a few of the moves in your own workout or do a dedicated kettlebellworkout a few times a week. 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.
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 kettlebellworkout.
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. 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.
Quiz Test Your Sports Injury Savvy These kettle bells come in different weights and you can make use of these equipments as you do lunges, shoulder presses, and lifts.
The kettle bell workouts get your heart pumping and are quite beneficial in burning calories, offering body flexibility and many other things. Kettle bell exercises 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. There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits.
Kettle bell exercises 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 kettle bell exercises. Since there are several kettle bell exercises 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. 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.
Tour any modern gym and you're bound to stumble upon a section littered with kettle bells. It is unclear as to when kettle bells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years.
Known as a “girl” in Russia, kettle bells were originally used to help balance scales while weighing crops. The man most notable for Westernizing the kettle bell is Pavel Tsatsouline, chairman of Strongest Inc. and former PT drill instructor for Smetana.
Tsatsouline's authored several books that outline simple but effective kettle bell training programs. Entire workouts can be executed with nothing more than a single kettle bell, whether the aim is strength, hypertrophy, power or endurance.
A kettle bell is relatively small (though I dare not say it's “light,” as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment. Compared to training with machines or even dumbbells, the kettle bell provides variability and offsets the load so that no one rep is ever truly the same.
Every piece of equipment brings something unique to the table, and every person is different, so it's foolish to speak in definitive. Barbells make it easy for a newbie to load a movement heavier than they can handle in a fixed position.
A perfect example is that of a Barbell Bench Press, where the hands are pronated and the shoulders are inherently placed in an internally rotated position. Kettle bells are a great option to keep an individual's load lower while growing their movement competency.
It targets the posterior chain and teaches individuals how to hip hinge properly with some force. This exercise involves holding the kettle bell with both hands (although single-arm and double-bell variations do exist) and using the hip hinge to forcefully drive it out in front of yourself.
Your gripping muscles may eventually burn if the set is long or enough or the weight's heavy enough, but your arms and shoulders should essentially contribute no power to the movement. Once the Kettle bell Swing is mastered, it is an excellent addition to any program or a convenient stand-alone option for a conditioning day.
Its goal is simple: Stand from a supine position while keeping a weight over your head. However, that simple act requires a lot of technique, shoulder stability, core strength, hip mobility and focus to execute effectively.
There are also many scenarios where replacing a classic barbell or dumbbell exercise with a kettle bell version can make sense. It might seem like an insignificant swap, but kettle bells naturally lead to better scapular position, making the move more effective and reducing wear and tear on your body.
Undoubtedly the kettle bell is an extraordinary tool with a long history of producing excellent results. It’s clear that kettle bells have become a staple training tool for the entire fitness industry.
However, there are still some people, potentially yourself included, who are skeptical about whether they should incorporate kettle bells into their training plan. All-In-One Total Body Conditioning Tool Kettle bells can be used for strength, endurance, flexibility and balance training…the four main aspects of fitness.
In a fast-paced complex world, the ability to do total body conditioning with one tool is a nice change of pace. In fact, we’d go out on a limb and say kettle bells are one of the best tools in existence for truly effective, result-achieving, safe, full-body conditioning.
Ballistic training works on explosive power through maximizing acceleration and minimizing deceleration. These explosive movements stimulate the abdominal muscles tremendously well.
They require core contraction and coordinated breathing as the movements are intense. Second, kettle bell movements are multi planar, so you will be working your core from all directions.
When moving the kettle bell around on one side, you will be working your core stability and strength big time. Athletes need core power to explode through opponents, quickly change/move in multiple directions without risking injury (twisting, turning, accelerating/decelerating), and handle loads and pressure from one side while remaining upright (think a running back taking a hit on one side during a play).
Kettle bell training offers a dynamic way to accomplish these important physical capabilities. Remember, your core generates and controls force, so having a powerful trunk is essential to kicking ass at life.
Enhances Body Awareness & Coordination Kettle bell movements are very dynamic. This focus and mind to muscle connection will develop, leading you to improved proprioception (coordination; the sense of movement of the body and its parts).
This is very different from conventional training with barbells or machines because the movements are linear and less dynamic. It’s very important to develop your sense of movement (aka proprioception or kinesthetic).
This ability will carry over into improvements in your fitness and life, and it’s certainly a very important aspect of athleticism. Improves Balance & Stabilizer Muscles When training with machines, you are producing force and moving in a predetermined path.
Having strong stabilizer muscles in all ranges of movement, coupled with increased core power as we discussed in one of the benefits of kettle bells above, means your balance will be exceptional. Serious Fat-Burning Workouts Kettle bells offer crazy calorie-burning potential, which means FAT LOSS.
ACE did a study that showed swinging a kettle bell burns as many as 20 calories per minute. What’s more, kettle bell training for losing fat is often high intensity, so you have the after-burn effect as well.
For those who don't know, this means you will be burning calories at a higher rate long after your workout has finished. If you are looking to burn calories in a short space of time, a lightweight kettle bell HIIT or metabolic workout (low weight, high rep, high intensity based workouts) will do the job incredibly well.
In fact, many think it is more effective than steady-state cardio for burning fat, boosting metabolism, muscular endurance, and improving cardiovascular health. The key is to maintain a high heart rate for the entire workout.
As mentioned in the benefit above, kettle bell cardio training induces Epic, which means you will be burning fat long after your workout is completed. So, if your goal is to have long-distance endurance, for say a marathon, don’t stop doing your typical cardio.
Moreover, kettle bell cardio workouts are not as boring (sorry runners) as running on a treadmill is, so that’s another plus. The benefits of kettle bell swings are that they train the hips to produce force in both strength and speed.
The reason hip strength is so important is because it ensures stability and helps prevent injuries. Also, the hips play a very important role in many athletic movements, such as jumping, sprinting and coming out of a sports stance explosively.
Knowing how to maximize hip force is essential in power and speed sports. When it comes to sports and the real world, this is crucial as it will decrease the chance of injury in your joints, ligaments, and muscles.
They have lean muscle mass, not big bulky bodybuilding type bodies. Kettle bells can build dense muscle, which is achieved by higher repetitions and shorter yet intense workouts.
Note: if you are new to fitness, you will surely be able to put on some serious muscle mass with kettle bells if you know what you are doing. Exercises like the Kettle bell Swings are ballistic movements done from a hinge position, which will make your glutes, hamstrings, lower back, middle back, and traps exceptionally powerful.
This translates to jumping higher, running faster, and kicking harder. By regularly doing kettle bell workouts, you will rapidly develop the major muscles of your hips, core, shoulders, and neck too...and these are all vital aspects of having good posture and a strong backside.
Well, many people in the mainstream fitness world don’t think grip strength is that important. Grip strength is one of the most important things in fitness and life.
If you do kettle bell workouts consistently, you will develop supremely powerful grip strength. Kettle bells have an offset center of gravity, usually about 6 to 8 inches away from your grip on the handle, so it is harder to control.
You may notice that you lack mobility in the overhead position or that your right side is stronger than your left. When you notice this, you can easily target specific areas and perform movements that will help you even things out.
It is said that kettle bells get you comfortable in uncomfortable positions, and this is very true for those who have been training with barbells and machines for a long time. Low Risk, High Reward (Safer and More Effective) Kettle bell training is generally safer than traditional lifts like heavy barbell squats, dead lifts and bench press.
In the end, both heavyweight lifts and intense kettle bell workouts are effective. However, the risk to reward ratio is far better with kettle bells than heavy barbell lifts.
Moreover, dynamic kettle bell routines will improve joint flexibility and mobility, as we have already mentioned above. As you develop more elasticity in the tendons and ligaments of your joints, you will become more resilient to injury.
What’s more, lightweight kettle bell exercises can help to reduce inflammation and swelling. So, if long term joint health is important to you, which it should be for all of us, you should definitely take on kettle bell training.
Simplifies Your Training You don’t need tons of equipment or to overcomplicate your workouts for them to be effective. So, if you are overwhelmed with all the equipment out there, simplify your life by attacking kettle bell training.
If you want to have a little more versatility in terms of your training tools, we’d add steel maces, resistance bands, and potentially a suspension trainer into the mix. Compact and Portable You really only need one or two kettle bells to get a killer full body workout in.
If you are looking for home gym equipment that will truly train you for strength, endurance, balance and flexibility (the 4 key components of fitness) then kettle bells are the most cost-effective, space-saving option. Instead of getting a squat rack, barbell, weighted plates, dumbbells, a bench, etc., all you really need is a set of kettle bells.
You could leave them in your living room or garage without cluttering it, which is definitely not possible with a conventional gym set up. Comparing to simply moving through the motions with machines and typical conventional training, kettle bell exercises require you to be more mindful.
Lastly, but most importantly, kettle bell training methods are extremely versatile. The best way to keep your body guessing is by throwing new methods of training at it, and when it comes to kettle bells, the options are extensive.
They can be implemented into your current training program as a supplemental tool for achieving specific goals and changes in physique and performance, AND, kettle bells can be used as the main training tool, basing an entire fitness program around them. Individuals with back injuries who don’t want to put a lot of stress on their spine (i.e. barbell squats/dead) but still want to train for strength and muscle growth.
The kettle bell swing is a tremendously effective exercise for building serious hip power. This movement will burn fat, build lower body strength and powerful glutes, and improve your mobility.
It’s a total body juggernaut of a movement and it is very simple to learn and do with proper form. The Turkish Get Up is a slow, deliberate exercise that’s extremely effective for building impressive trunk and hip strength, mobility, and strong resilient shoulders.
The Kettle bell Clean & Press is one of the best full body, compound movements without a doubt. This movement is very physically demanding and technical but it’s worth learning as it is outstanding for total body strength and conditioning.
If you want to build explosive strength, especially in the hips, and strong, powerful shoulders, this is the movement. In any case, it’s best to keep your body guessing, so switch it up from single to doubles.
In a recent research, experts compared kettle bells with treadmill workout. They compared the duration, heartbeat, distance, strength, and a couple of other parameters.
We have found that kettle bell workouts have outperformed treadmill in terms of calories burnt and the heart rate was far higher during the kettlebellworkout. This meant that cardiovascular system responds more to weight lifting rather than running.
Make sure that you perform all the motions correctly and keep the intensity to benefit from your chosen routine. First start off with cardio exercises to stretch your muscles and get the blood flowing.
Now, start with warming up and continuing with a truly intensive session to work the entire body. The workout targets all your core muscles and help improve cardio strength by burning around 250-350 calories.
The workout will target all your body muscles including biceps, triceps, chest, legs, and abs. The high intensity workout routine is perfect for all who want to burn fat faster and in less time.
Alternating Single Hand Swings Crush Curls Clean and Press (one full interval on each side of the body) Halo Triceps Extensions Burpee Jerks Weighted Toe Touch Crunches Lunge Drops + Rows Two Handed Kettle bell Swings It focuses on explosive power and functional strength because of muscle flexibility and equal weight distribution.
The kettle bell cardio workout is harder to perform but it offers a complete routine for all girls. It is a complete fat burner and abs improve kettle bell cardio workout routine for beginners.
For those who don’t want to watch videos, here is a combined list of fitness kettlebellworkout, body weight exercises including burpees and sprints for killer workout routines. This is a complete cardio workout with kettle bell circuit, body weight and plyometric activities.
Kettle bells are one of the best cardio workouts that improve your endurance, intensity, and functional movements. Kettle bells are a lot easier to work out with in comparison with dumbbells because they don’t let you get fatigued.
These intensity workouts can be combined with resistance bands to improve weight or pressure on the body. In return, the user gets higher heart rate and this leads to increased stamina, more fat burning, and better cardio routine.
Since this is a kettlebellworkout, get ready for some functional muscle training with a lot of joint movement. 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. For more kettle bell and body weight workouts, check out Eric's Instagram (primal.soldier) and YouTube accounts.
He and his team also have a new app coming soon with structured workouts; keep your eyes peeled! 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. It you have a fast metabolism, consider taking weight gainer protein: these meal replacement powders have loads of carbs as well as protein, helping you gain weight easier as you bulk up.
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.
A great alternative to midday runs, using the iPad won't make you sweat but will still provide some degree of muscle stimulation. 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. 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.
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. Kettlebellworkout routines are safe, quick, full body workouts that do not strain joints or lead to other possible injuries often found with conventional weightlifting.
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. 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.
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.
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. Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more.
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.
“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.
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.
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).