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Kettlebell Lower Body Workout

author
Maria Johnson
• Thursday, 24 December, 2020
• 27 min read

I mean, they’re literally cannonballs with handles,” says Lore McFadden, certified personal trainer and owner of Positive Force Movement, a gym in Rochester, New York, that’s committed to working with people who have historically not felt welcomed by the fitness industry. McFadden says while not everyone absolutely has to use every type of strength-training equipment, for some, getting past that first bit of kettle bell intimidation can be motivating.

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Contents

She teaches classes in person at her studio, Fitness by Sarah Taylor, and offers online programs as well. Stand with your feet shoulder-width apart, knees slightly bent, holding a kettle bell with both hands by the handle, arms relaxed in front of your body.

Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weight down toward the ground. Pause at bottom, then slowly stand back up to return to starting position.

Bend your knees and push your hips back to lower and grab the kettle bell with both hands by the top of the handle. Immediately lower into a squat, shifting your weight into your heels and pushing your hips back as you bend your knees.

Stand with your feet shoulder-width apart, toes turned out slightly, holding a kettle bell in each hand at your shoulders. Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are resting on your shoulders.

Stand with your feet shoulder-width apart and your knees slightly bent, holding a kettle bell in each hand by the handle, arms relaxed by your sides with your palms facing each other. Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weights down toward the floor.

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Pause at bottom, then slowly stand back up to return to starting position. 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 on 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. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with your right 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. Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are hanging down and resting on your shoulders.

Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded.

kettlebell workout body lower burn upper moves serious few always gets
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Hold a kettle bell in your right hand in the racked position at your shoulders, gripping the weight by the handle, using an overhand grip so that your palm is facing forward and the bell is hanging down and resting on your shoulder. Targets the glutes, quads, hamstrings, inner thigh muscles (hip adductors), and core.

Stand with your feet hip-width apart, holding a kettle bell in your right hand by the handle, arm resting comfortably by your side. Continue alternating sides and passing the weight underneath your legs each time.

You can swing and move kettle bells in ways that are difficult, if not impossible, to replicate with dumbbells and barbells. Their unique properties open up a variety of new exercises that can provide the boost you need to increase your strength, size and power.

The fundamental kettle bell exercise, the Swing strengthens your glutes and alleviates back pain. It also teaches the hip hinge, a fundamental movement pattern that is essential for Dead lift and Squat technique.

Keeping arms your straight, forcefully extend your hips to swing the kettle bell forward and up, until it reaches about chin height. Keeping your chest up, bend your hips and knees to lower into a Squat until your elbows touch your thighs.

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Keeping your chest up, bend your hips and knees to lower into a Squat until your thighs are parallel to the ground. Stand with your feet hip-width apart holding a kettle bell at your right shoulder so it sits on the outside of your wrist.

Lower the kettle bell to your shoulder and drive through your front leg to stand up to the starting position. Olympic lifts like the Power Clean are complex and difficult to learn.

Assume an athletic stance with your feet shoulder-width apart holding a kettle bell in one hand between your knees. Hinge your hips and slightly bend your knees to swing the kettle bell between your legs.

Extend your hips and knees to drive the kettle bell up; allow momentum to carry it up, keeping it close to your body. Catch the kettle bell at your shoulder so it sits on the outside of your wrist with your elbow tucked to your side.

Assume an athletic stance with your feet shoulder-width apart holding a kettle bell in one hand between your knees. Hinge your hips and slightly bend your knees to swing the kettle bell between your legs.

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Extend your hips and knees to drive the kettle bell up; allow momentum to carry it up and over your shoulder, keeping it close to your body. Punch your fist to the ceiling to flip the kettle bell over your hand as it travels overhead.

Lie on the ground holding a kettle bell with your right-hand overhead, your right knee bent and your opposite arm extended to your side. Slowly sit up by shifting your weight to your left elbow and then your hand.

Drive through your left hand and right heel to extend your hips and raise your body into a bridge position. Swing your left leg under your body and assume a kneeling position.

With your balancing leg slightly bent and back flat, bend forward at your waist until the kettle bell is just above the floor. Extend your hip to stand up and simultaneously clean the kettle bell to your shoulder.

When you walk into the weight room to crush your legs, do you immediately feel a sense of dread at the sight of a barbell or dumbbell? Doing a lowerbodykettlebellworkout will help to burn some major calories, strengthen your muscles, and help you meet your aesthetic goals.

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Kettle bells are the perfect piece of equipment to set those legs and glutes on fire. Warm up with some quick cardio such as the stair stepper, bike, or rowing machine.

The starting position for this move is an athletic stance, while holding a kettle bell by the horns. As your elbows touch your knees, begin to extend your legs and return to the starting position.

Single leg dead lift works primarily the hamstrings and glutes. Start a single leg dead lift by holding a kettle bell in one hand at your side.

Stand on the leg that is on the same side as the kettle bell, keeping a slight bend in your knee. Be careful to keep your back straight and knee slightly bent throughout the movement.

Doing sumo squats will give you a nice kettle bell butt workout for some natural lift. Then, bend your knees until they are approximately over your big toe and grab the kettle bell that is in front of you.

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Come back up squeezing your inner thighs and butt, then return down pressing your heels into the floor. Adding a kettle bell to this move makes it a great addition to a lowerbodykettlebellworkout.

The starting position for this move is holding a kettle bell at your side in one hand, with your feet in an athletic stance. Start by taking a step back with the leg that is on the same side as the kettle bell and dropping your knee.

Come back to start by driving up through your standing leg and squeezing the glutes, then repeat. Stand about two feet in front of the step and hold a kettle bell in each hand.

Tilt yourself slightly forward from your pelvis so that you are at a diagonal and bend your front knee. Keep your back straight the entire time and you will really feel it in your legs and glutes.

Doing a good lowerbodykettlebellworkout at least once a week will lead to some real changes in the look of your legs as well as your muscle endurance. Having a lower body sculpted by kettle bells will boost your overall performance and allow for more effective fat burning as you continue your fitness journey.

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Kettle bell exercises for the lower body use large amounts of muscle mass resulting in quicker energy consumption, greater cardiovascular demands and beneficial hormonal stimulation. Lowerbodykettlebell exercises also tend to be safer for beginners because the weight and thus center of gravity is kept lower to the ground.

The following 3 workouts are an excellent place to begin and build a solid foundation for more challenging kettle bell exercises. Everyone recovers from exercise differently but repeating this workout 3 times per week is a good starting point.

The most important part of this exercise is maintaining a strong flat back while hinging backwards and forwards at the hips. Keeping the majority of your weight back on your heels and mid-foot will ensure good activation of the hamstrings and buttocks.

Holding a kettle bell in the goblet position in front of your chest will help with any balance issues that you may have with falling backwards. Unlike the dead lift exercise the squat requires a full 90 degree bends at the knees to fully activate the glutes.

Try to keep your weight back on your heels to mid-foot and the outside of your feet to prevent the knees from caving inwards. For this kettlebellworkout the dead lift exercise is progressed from one arm to one leg which adds further core stability and balance requirements.

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The squat exercise has an overhead press element which increases the demands of the cardiovascular system as well as connecting the upper and lower body via the core muscles. Everyone recovers from exercise differently but repeating this workout 3 times per week is a good starting point.

Move slowly and deliberately preventing the rear leg from rotating outwards, keep the toes pointing downwards. Although you will get additional activation from the shoulders, chest and triceps during the overhead press the true benefits of this movement come from connecting the upper body to the lower body.

You will be surprised at how cardiovascular this exercise can be simply due to the huge amount of full body muscle activation. This final kettlebellworkout again progresses on from the previous workout, this time introducing the lunge movement pattern.

The lunge is a challenging exercise for the beginner so take your time and if you find the movement too difficult keep practicing workouts 1 and 2 to develop more strength and stability. Everyone recovers from exercise differently but repeating this workout 3 times per week is a good starting point.

Many beginners lack the strength to perform the kettle bell lunge correctly and this often presents itself as knee pain. When performing the lunge the front knee needs to bend to a 90-degree angle in order to fully activate the glutes.

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Finally, be careful of over extending the lower back, keep your core muscles tight and the upper body upright. You can use your momentum to drive the kettle bell overhead using your legs but you will need adequate shoulder stabilization strength to maintain good position.

Ultimately beginners should start off with a kettle bell that they feel comfortable holding overhead for at least 30 seconds. Starting your kettle bell journey with lower body workouts is a smart decision because you can build a solid foundation, avoid potential injuries and get a huge amount of muscle activation.

Once you have mastered all 3 of these kettle bell workouts you will have developed a strong foundation using the 3 main lower body movement patterns. The lower body often gets overlooked when it comes to work out routines at the gym or at home.

These parts of the body often produce noticeable results after a short time of consistently working out. There are many benefits to working out the lower body, so there is no excuse for skipping out on leg day.

Those who work out their lower body in a consistent, healthy way are more likely to stay fit as they grow older. Running and cycling: Runners and cyclists know that a strong lower body can help improve their speed and endurance on the trail.

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Instead of running all day, you can achieve better results by getting core strength, and building your glutes, quads, and calves. You’ll be able to tackle the hills better and run further just by adding this additional training.

If your goal is weight loss, you’ll find that strengthening muscle will help burn fat at a much faster pace than cardio alone. These all get worked out with squats and lunges, but sometimes there are variations of these exercises that give some extra oomph for killer results.

It’s best to keep your muscles “on their toes,” by changing up your reps or even your routine on a regular basis. It helps to work a different muscle group on each day of the week.

They work many muscle groups at the same time, while still providing cardio. They are an inexpensive way to do your workout from the comfort and convenience of your own home, without having to make a special trip to the gym.

This happens when you hold the kettle bell with both hands on either side of the handle of the bell. Even a small change in movement can big a difference as to what muscles are targeted in the workout.

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For the best results, you should get under the rack, lift the barbell above your head and then rise with the bell already on your shoulders. This exercise produces great results because adding that weight to your squat heavily activates your glutes and hamstrings.

Having the precision that comes with holding a small weight in front of you can be a much better all-over workout. Even if your main goal is to target your lower body, there’s no reason why you can’t sneak in a little core and arms workout at the same time.

When you start to lower your body, you should feel your core slightly strained. Poorly performed squats can result in pulled tendons, strained muscles, and even longer-lasting injuries.

Once you’ve gotten the hang of it, you will find that you can add weight at a gradual yet pretty fast pace. Hold the kettle bell naturally, with both hands on top of the handle facing down.

Decide which foot you will stabilize yourself with and then focus on lowering your weight with that leg. If they are too wide, you may not have the wobbling problem, but you will not reap the best benefits to your lower body.

lower body kettlebell workout minute unilateral front
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Many people underestimate the value of a strong mental position during a weightlifting session. Instead of letting your mind wander wildly, think about the muscles in your body and feel them getting the attention they need.

A simple way to turn this move into a compound exercise is the Kettle bell lunge press. As you lower your body into the lunge, raise the kettle bell overhead so your arm is fully extended.

The advantage of this is the power of working out your body and your mind at the same time. The left brain manages our more artistic functions, like creativity and different art forms.

In most cases, each person has one side that is stronger than the other, giving them an advantage in those fields. While it’s okay to be skilled in certain fields and weaker than others, some people experience extreme results of this uneven sides of brain strength.

Many physical therapists will recommend children (or adults) who suffer from dyslexia to do exercises that work both sides of their brain evenly. Pick the kettle bell up with both hands grabbing the top of the handle, palms facing downward.

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Bend down (keeping your back straight and core tight), then swing the kettle bell upward (your arms should stay fully extending the whole time) until the kettle bell is directly above your head. To finish the move, bring the kettle bell back down to the starting position and repeat.

That means you take your right foot and move it sideways in a wide step. Once the kettle bell arrives back in the starting position, you will have moved one large step to the right.

This exercise requires coordination, but it works your inner thighs, which often get overlooked during a lowerbodyworkout. Not only does it keep your posture upright and healthy, it staves off bone diseases as you age.

Many people start to develop scoliosis as well as many other back problems as they grow older. Keeping a strong back through your youth will prevent these misfortunes in the future.

Instead of extending your arms, you will keep them bent at the elbow, close to your sides. Once you reach full position, the kettle bell should be in front of your shoulder, with your arms bent to your sides.

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The advantage of the kettle bell clean is you can use a heavier weight, with less risk of injury or accident. With the kettle bell clean, you have less range of motion, which optimizes strength building in your target areas.

You can create a kettle bell leg workout routine with these exercises to get optimum lower body strength. When all is said and done, don’t forget to give your body what it needs to recover, so you can start it all again the next day.

Muscular power, or the ability to move weight in a short amount of time, is key in many sports but it's especially important to train as we age, Circuit says. Power declines quite rapidly as we get older, she explains, and it's important to maintain if we want to stay active and injury-free for the long haul.

“Power training allows an individual to react quickly to a trip and catch themselves rather than falling and potentially breaking a limb,” Circuit says. While that may seem like something for future you to worry about, it's a good idea to incorporate functional exercises into your regular routine to improve your fitness and keep your body ready for whatever life may throw at it.

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.

kettlebell lower body workout interval workouts pumpsandiron exercise training fitness shape weight
(Source: www.pinterest.com)

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. Stand with your feet together, holding a kettle bell in each hand in front of your legs (as shown).

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.

Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your back flat and core engaged, and make sure your knee doesn't move forward beyond your toes.

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. Kettle bell workouts can be a fun change of pace from your traditional free weight training.

The size of the kettle bell (even heavier ones) make them convenient to store in your home gym. The anatomy of the kettle bell requires your accessory muscles and grip to work to stabilize.

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The majority of exercises you can perform with kettle bells will promote functional strength. We’re going to cover a 4-day upper/ lowerkettlebellworkout split that, so long as you have your kettle bell (s), you can do anywhere you wish.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Sign up below today to learn and ensure you get the most out of this workout program.

That’s not to say you won’t experience some functional strength gains as a result. However, you won’t find any thrusters or cleans in this program like you would most other kettle bell workouts.

As a result, you’ll experience some cardiovascular benefits from performing this workout as well. If you have multiple kettle bells, it is recommended to utilize a weight that provides a challenge and allows you to finish each set feeling as though you only have 2-3 reps in reserve.

The upper/ lower workout outlined above provides you a well-rounded kettle bell training approach to help you build a balanced and functional physique. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.

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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. 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. You can always increase the weight once you’re comfortable with the correct form for each exercise.

Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: 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.

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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.

Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.

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.

Sit with your legs bent and your feet flat on the floor. 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. Take your time learning the correct form and technique of each exercise.

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. Written by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian.

I am currently doing a few kettle bell sessions a week just to help keep my shoulders strong and mobile, to develop hip strength and increase my cardio. For those that don’t know a Kettle bell is simply a round lump of cast iron with a flat base and a handle.

lower body workouts kettlebell exercises prehab beginner beginners prevent injuries future foundation solid workout prehabilitation build starting point
(Source: kettlebellsworkouts.com)

Training with Kettle bells 2-3 days a week plus grappling classes will greatly improve your functional strength. This is great for grapples as we need both strong and stable joints.

Exercises such as the Swing and clean and press will really test your strength endurance and in doing so both your aerobic and anaerobic system will be stretched and increased. The Kettle bells signature technique “the Swing” targets your glutes, which is an area of the body that is neglected by most athletes and trainers.

The Kettle bell Swing not only strengthens the glutes which will develop a lot more power in the lower body and hips. Whether you are performing a swing, squat pull or overhead press you will always be using more than one muscle group.

This is great for strikers and grapples as we are constantly using more than one muscle when fighting. Whether you are using Kettle bells or not, working out a higher intensity will burn more calories during exercise.

“Rather than isolate each individual muscle in the lower body separately, we can train them together so that our time is best managed and our results more powerful,” says Bob Aaron, owner and head coach at Synergy Kettle bell Training, which has three locations in northern Illinois. Coach Bob Peasant, founder of Kettle bell Training USA in Jackson, NJ, agrees.

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(Source: pumpsandiron.com)

“The strength and endurance will build character, definition, and a can-do attitude that will carry over into everything else you do.” Let these workouts, designed by Aaron and Peasant, amp up your next Leg Day.

*In the Deadpan Burpee, you lower all the way to the ground on the lowering of the push up and extend your arms out on the floor to the sides, then bring your hands back in to finish the push up. **In Tree Climbers, you’re on your back, legs extended straight up into the air, then lift your upper body up to reach fingers toward toes.

Walkout Frog Hops have you walking out to plank with your hands, then frog-hopping your legs back in. Up Down Downs start in a tall-arm plank position, then you lower one arm at a time to forearms, then back up, alternating lead arms.

Then, repeat entire routine till legs on fire. Maintaining good form is more important than reaching each rep count without rest.

In the Prisoner Walking Lunges, hold the kettle bell against the upper back, not the neck or head. For the Kettle bell Figure 8s to Hold, you’ll figure-8 the kettle bell between and around your legs, then pop your hips to swing/curl it up toward your chest where you’ll “catch” it with your free hand and hold for a moment before going down for the next figure 8 (at which time you’ll switch hands for the hold).

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(Source: www.self.com)

Other Articles You Might Be Interested In

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02: Does Kettlebell Build Muscle
03: Does Kettlebell Burn Belly Fat
04: Does Kettlebell Burn Fat
05: Does Kettlebell Burn More Calories
06: Does Kettlebell Count As Weight Training
07: Does Kettlebell Exercises Burn Fat
08: Does Kettlebell Help Lose Weight
09: Does Kettlebell Help You Lose Weight
10: Does Kettlebell Make You Bulky
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2 katherinestreeton.com - https://katherinestreeton.com/will-weights-make-me-bulky/
3 coach-izzy-talks-fitness.com - https://coach-izzy-talks-fitness.com/kettlebells-and-muscle-mass/
4 livehealthy.chron.com - https://livehealthy.chron.com/kind-physique-kettlebells-give-you-3311.html
5 www.sportskeeda.com - https://www.sportskeeda.com/health-and-fitness/get-toned-and-toughen-up-with-kettlebells
6 www.stack.com - https://www.stack.com/a/the-best-kettlebell-flow-you-havent-done-yet