For the first move, Lava and Keenan perform a bent-over row, clean, and then goblet squat to overhead press. Also, of note: Use an underhand grip during the kettle bell row to set your shoulders up in a comfortable, pain-free position.
Focus on rowing your chest to the floor as opposed to dropping to the bottom of each rep. Set up with both your hands and feet wide to help you stay strong and balanced. Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell.
Who wants to spend all their free time stuck inside when they could be out soaking up the sun and reaping the benefits of natural light exposure and vitamin D ? So today, we bring you a full body kettlebellcircuit workout you can do anywhere this summer.
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The intent of this program is to give you a solid full body workout to maintain muscle tone, promote functionality, while also giving you a break from being stuck indoors this spring/summer. The workout uses an increase in training volume as the primary form of progressive overload.
Kettle bell Swing 2-5 15 Quick Notes on the KettlebellCircuit Workout This program isn’t about speed or moving a lot of weight. It’s about training key movement patterns from the comfort of your home.
Perform each movement slowly and under control with a 2/0/2 rep tempo or longer. Focus on strong contractions and keep the body tight during slow eccentrics.
I’d recommend using it with maintenance level calories, or paired with a very slight deficit or surplus depending on your goals. Personally, I’d recommend pairing the kettle bell days with a form of HIIT cardio, and performing Less, yoga, and any additional core work you’d like on your rest days.
Routine by Natalie Contort, CPT, Nutrition Specialist & Group Fitness Instructor Photography by Paul Beta One surefire way to get stronger, stand taller, and gain confidence is to build a strong back.
Show some extra love to your posterior chain, the muscles that run along the entire back of your body, including hamstrings and glutes. These moves are a good way to target these areas, while adding a little something more to your workout, thanks to the benefits of a kettle bell.
The beauty of kettle bell training is that unlike the stable and sturdy dumbbell, the kettle bell ’s center of gravity lies below your grip and is constantly shifting throughout the exercise, making traditional movements more challenging. Begin with feet shoulder-width apart, holding the kettle bell with an overhand grip in front of your lower body.
Bend your knees and push your hips back, swinging the kettle bell between your legs (A). Stand holding a kettle bell in your right hand and hinge forward at the hips with your knees bent slightly (A).
Stand with feet hip-width apart, keeping your arms straight while holding a kettle bell by the handle (A). Raise back up and extend your legs to return to the starting position (B), then repeat for all reps.
Lower the weight behind your head, until it is about an inch above the ground (B), pause, then return to the starting position. Created by Ross Edge and extracted from The World's Fittest App, this circuit fuses four movements into one giant 'flow'.
Your task is to make it through every rep of each in one quick complex, only resting after each complete round. 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.
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This simple beginner kettle bell workout will blow your mind. 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 Kettle bell Workout: 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.
It’s more important to practice doing a full squat than to pump out reps. 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). 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 kettle bell workout discussions, for fast and slow movements respectively. 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. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
Some call Dragon Door the gold standard of anything and everything kettle bell.” Innit rocks, and they offer good quality bells that are quite popular.
If you’re trying to lose weight, a kettle bell and the workout routine above would be a great part of the plan! As we lay out in our Coaching Program and our massive guide on Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.
If you fix your diet AND begin to incorporate our kettle bell routine a few times per week, you will find yourself building muscle, losing fat, and getting stronger ! 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. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet.
I thought it would be helpful to share with you my 25 best kettle bell workout routines. You can also use these workouts as a kettle bell Won (workout of the day) but you will need to be careful not to overdo things as many of them are rather intense and may require at least a days rest.
At the end of the routine you will have completed 200 Swings and 55 Push Ups. A workout movement ladder that adds a new exercise after each rest period.
You can test yourself every month and see how your strength and fitness is improving. For the Snatches and Lunges switch sides every 10 reps.
A fun kettle bell routine that adds a new exercise every round. A double kettle bell routine that will work both your strength first and then your cardio.
Start with 1 kettlebellcircuit and try to work up to 3 circuits if possible. Continue performing each exercise and adding 10 Push Ups into the rest periods.
The quicker you can perform the Push Ups the more rest you will have remaining! If you find this too demanding then leave out the Push Ups.
The same format as the workout above except with different exercises and no Push Ups during the rest period. A nice big kettlebellcircuit workout that uses both kettle bell and body weight exercises.
My classic kettle bell workout challenge. You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.
Use the same format as the Classic and perform the 300 reps as quickly as possible. Two separate circuits that are performed one after the other with 60 seconds of rest between them.
The first kettlebellcircuit is more for strength and the second if for improving your cardio. Another pair of 7 minute kettle bell circuits that follow the same format as above.
Repeat the One Handed Swing again for 10 reps each side, and also the Walking Lunges again. Rest 30 seconds and repeat for a final time.
Using two kettle bells perform each pairing 3 times, rest for 1 minute after each round. Great for building up strength and also improving your cardio.
Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps.
Work your way through the full deck of cards as quickly as possible. 3 Classic circuits that should really flow from one exercise to the next without you putting the kettle bell down.
Nice and simple but effective Tabatha style workout. Run through all the exercises for 10 reps each side resting where indicated.
Then repeat all the exercises again but for 5 reps each side but without any rest in between circuits. As mentioned earlier, these do not constitute a kettle bell workout plan but rather give you routines that may be used within a 12 week kettle bell workout program.
The best kettle bell workouts activate as many muscles as possible creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time. In fact, if you choose your kettle bell carefully it can last you for a lifetime of fun-filled workouts.
If your goals are overall fat loss, general conditioning and improvement in strength, then kettle bell workouts are a great choice. While it’s true that you need to use it properly in order to avoid injury and get the training benefits, it actually makes some key fat loss-boosting movements more accessible than, say, barbell versions of the same exercise.
Kettle bell swings and cleans, for example, are relatively simple ways of developing the dynamic hip thrust found in Olympic lifting movements, which are hard to master. They also let you harness the big muscles in your posterior chain (the ones on the back of your body) to help you get lean and improve your posture and mobility, so you’ll be able to attack your workouts and get the maximum benefit from your time in the gym.
“Kettle bells help with co-ordination and structural balance, meaning that one side of your body will be as strong as the other, which reduces your risk of injury,” says personal trainer Barrel Grant (squaremilefitness.com) . To progress, add a rep to each set or reduce the amount of rest you take between rounds.
How Hold a kettle bell to your chest, then bend at the knees and hips to lower until your thighs are parallel to the floor. Expert tip “This version of the squat is useful for improving mobility before you progress to a heavy bar,” says Grant.
Form watch Use the weight of the kettle bell to pull you down into the squat, and go as low as you can in each rep. Expert tip “It’s vital that you get the technique perfect before you add load, so start light and work your way up,” says Grant.