Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
You've probably used it to do exercises like squats, lunges, dead lifts, cleans, snatches, and swings, with the goal of training your lower body, back, and shoulders. “Many kettle bell skills are compound exercises, which require your whole body to accomplish them in the most effective and optimal way,” says certified personal trainer Sarah Tobacco, fitness director of Achieve Fitness in Boston and Strongest Team Leader.
The majority of the power and strength comes from your lower body (specifically, your hamstrings and glutes). But your core has to engage the entire time to keep your trunk stable and sturdy as you thrust your hips forward and stand upright.
To create a full workout out of these moves, choose three or four that target a variety of muscle groups and do them as a circuit. Some movements directly focus on core strength, while others target the core secondarily and play a large part in training stability.
Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. Hold a kettle bell in each hand and rest them at your shoulders with your palms in and the weight hanging against the back of your forearms.
Stand with your feet hip-width apart, knees slightly bent, arms relaxed by the front of your quads with a kettle bell in each hand. Hinge forward at your hips and bend your knees slightly as you push your butt way back.
Keep your back flat and shoulders engaged as you slowly lower the weight along your shins toward the floor until you feel a stretch in your hamstrings. Keeping your core tight, push through your heels to stand up straight and return to the starting position.
Keeping your back flat and a slight bend in your left knee, hinge forward at the hips, push your butt back, and raise your right leg straight behind your body as you lower the weight toward the floor until you feel a stretch in your left hamstring. Keeping your core tight, push through your left heel to stand up straight and pull the weight back up to the starting position, squeezing your butt at the top.
Targets the gluteus Maximus, hamstrings, quadriceps, deltoid, back, and core. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands.
Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. When you're done with all of your reps, perform a back swing: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.
Targets the gluteus Maximus, hamstrings, quadriceps, deltoid, back, and core. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with one hand.
Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. Hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do.
When you're done with all of your reps, perform a back swing: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor. Targets the gluteus Maximus, hamstrings, quadriceps, deltoid, back, and core.
Bend your knees and push your hips back to lower and grab the kettle bell with your right hand, palm facing your body. Then hike the bell up to your groin area and thrust your hips forward as you straighten your legs and simultaneously pull the weight up, first to your right shoulder and then continuing until your arm is fully extended toward the ceiling.
At the top, your right arm should be locked out, your palm should face forward, and the kettle bell should rest against the back of your forearm. Targets the gluteus Maximus, hamstrings, quadriceps, shoulders, back, and core.
Stand tall with a kettle bell on the floor next to each of your feet, the handles running horizontally. Keeping your chest up and core braced, stand up while pulling through your arms to raise the weights to your shoulders.
Walk forward, keeping an upright torso and engaging your abs so that the weight doesn’t dump into your low back. Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo shape.
As you circle the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps. Lie face up with your knees bent and feet flat, holding a kettle bell with both hands at your chest.
At the same time, press the weight overhead, extending both arms until your elbows are straight. Grip the weight in your right hand and raise your right arm straight overhead (don't bend your elbow) so that it’s “almost touching the ear,” says Saladin.
Pull your right shoulder away from your right ear and engage your lats to keep the weight hoisted. Hinge forward at your hips as you lower the left hand to the floor between your thighs, rotating your upper body slightly inward so that your right arm stays pointing toward the ceiling.
Targets the gluteus Maximus, hamstrings, quadriceps, deltoid, back, and core. Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $90, nike.com ; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $120, nike.com.
Are you bored with your old ab routine and the core exercises such as planks and crunches? They are efficient fitness equipment to build toned and strong ab muscles and at the same time help to burn fat.
The first reason is that most of the exercises with kettle bells force your body to lose its balance. Moreover, as we handle weights, and the entire body works, this increases calorie burn.
Besides, the heart rate raises, so a kettle bell ab routine is suitable for cardio training, as well. Overall, kettle bell abs exercises are effective as they tone and strengthen abdominal muscles.
They also help to get rid of belly fat and with weight loss. In this video, you can learn about 5 standing kettle bell ab exercises and why it is one of the best devices for core training.
This is my favorite kettlebellcore circuit with the best moves and it really helps to burn fat and strengthen the entire core. Even if the KB swing seems to be a straightforward exercise, it is a compound move that works several muscles at once.
Perfect for strengthening your pecs, grip, abs, lats, hamstring, glutes and hips. This way, it also burns a lot of calories in a relatively short time without losing muscles mass.