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Kettlebell Workout

author
Carole Stephens
• Saturday, 05 December, 2020
• 28 min read

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.

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Contents

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.

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.

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.

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Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. 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. 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.

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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.

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If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.

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.

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. 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. But don't let their underused fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage.

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Kettle bell swings can help increase your heart rate, burn extra fat and tone muscle Corey Jenkins Getty Images 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. 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.

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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.

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. 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.

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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. Ideal for oiling the stiff joints of desk-jockeys and gym bros, it'll also set your Instagram feed ablaze.

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.

Stand with feet set wider than shoulder-width and bend your knees to grab the ketllebell with one hand. 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. Sign up to the Men's Health newsletter and kick start your home body plan.

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Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 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. 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. Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement.

It's a powerful full-body exercise that requires attention to detail and a respect for human movement. For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential.

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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. 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.

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.

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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.

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...

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(Source: redefiningstrength.com)

Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds.

Take a deep breath into your belly and twist your feet into the ground (imagine screwing them down without actually moving them) and squat, keeping your torso upright. Place the kettle bell on the floor and take a staggered stance with your right foot in front.

Rest your right elbow on your right thigh for support and reach for the kettle bell with your left hand. Stand tall holding the kettle bell in one hand at shoulder level.

Note that your chin should be pulled back so that weight has no trouble clearing it. TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Innit’s Chief Fitness Officer.

“Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.” If you need to arch your back, causing your ribs to flare in order to lock out your arm overhead, you’re not training the shoulder effectively. Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns, pulling the bottom of the bell into your lower sternum.

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Draw your shoulder blades together and down (“proud chest”) and cast your eyes on a spot on the floor approximately 15 feet in front of you. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out.

Set up as you did for the shoulder halo but hold the kettle bell by the handle at arm’s length and make circles around your hips. There's an underrated piece of gear in the weight room, and it's time you started using it way more frequently.

Because of this, kettle bells require you to engage your core even more in order to move the load efficiently. These moves are great for a beginner kettlebellworkout when done with lighter weights at a slower pace.

While intermediate or advanced fitness levels can turn them into a more challenging training session by opting to lift a heavier load and picking up the pace. You can also sprinkle some of my favorite kettle bell exercises for women into your workouts two to three times a week in lieu of doing a full-body kettlebellworkout as prescribed below.

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(It could take 20 minutes to complete this volume of sets and reps, depending on your pace.) How to: Start in a squat position with a kettle bell in each hand, arms extended toward floor between feet, palms facing away from body.

Then, in one motion, press through heels to stand up, raising the kettle bells overhead, rotating palms to face inward and stopping when biceps are by ears. How to: Start standing with feet shoulder-width apart holding a kettle bell with both hands in front of chest and close to body (elbows bent).

Push hips back and bend knees to lower into a squat. How to: Start standing with feet hip-width apart holding the handle of a kettle bell with both hands in front of face, elbows bent and wide at sides.

How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettle bell with both hands, arms extended straight toward floor and bell between knees. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight.

In one motion, press hips forward and rise up to high kneeling position using that momentum to rotate palms away from body and press the kettle bells overhead until arms are straight and biceps are by ears. How to: Start seated in a cross-legged position, butt on ground, back straight, with a kettle bell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.

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In one motion, rotate palms away from body and press the kettle bells overhead until arms are straight and biceps are by ears. How to: Start standing with feet shoulder-width apart, left hand on hip, right-hand holding kettle bell at shoulder height, palm facing inward, elbow bent.

Engage core and rotate palm away from body while pressing weight overhead until arm is straight and bicep is by ear. How to: Start standing with feet under hips holding a kettle bell in each hand, weights resting on quads and palms facing body.

Stop when chest and right leg are parallel to floor, then reverse movement to return to start. How to: Start standing with feet under hips holding a kettle bell in each hand, arms by sides, and palms facing body.

Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start. How to: Start standing with feet shoulder-width apart holding a kettle bell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.

Then, engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight. How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettle bell with left hand, arm extended straight toward floor in front of left foot, and right hand resting on bench or chair for balance.

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How to: Start lying face up with left leg straight on mat, right leg bent, foot flat on floor, left arm out at side on floor at 45-degree angle, and right arm holding kettle bell above shoulder, tricep on floor, and elbow at 45-degree angle from body. Raise the weight up above chest, keeping gaze on it, until arm is straight but not locked at the elbow.

Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Rotate chest to the right, look up at the kettle bell, and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 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.

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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. 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.

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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.

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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.

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.

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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. 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.

But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettle bell doesn’t mean you won’t be cursing him every step of the way.

There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettle bell : Simple & Sinister, is a former Soviet special forces instructor and currently a subject-matter expert to elite U.S. military and law enforcement special ops units.

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He cites Russian professor Victor Stoyanov’s research with Russian national sports teams as inspiration for designing the plan you see here. “When the Russians measured wrestlers’ blood right after competition, they discovered the losers were more acidic than the winners,” says Tsatsouline.

“Instead of focusing on training to tolerate acidity better, Stoyanov decided to avoid acidity altogether and developed a methodology for growing mitochondria, aerobic power plants in the muscle cells, in fast-twitch muscle fibers.” This method trains you to minimize the formation of lactic acid and dispose of it easily.

Tsatsouline says you need a high workload (you’ll be lifting six days a week) paired with long rest periods. As for the fact that this plan incorporates only a kettle bell and a pull up bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettle bell.

If barbells and dumbbells make up the majority of your training, you’re about to get a serious shock to your system. Try the following for five weeks, and watch your strength soar.

Kettle bell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.

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Clean a 6-8RM kettle bell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses.

Without setting the kettle bell down, keep switching hands and counting down the reps: 5-4-3-2-1. Walk around for a couple of minutes, and do the pull ups in the same descending rep ladder of 5-4-3-2-1.

Skill level Duration Days per week Type Kettle bell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth.

Russian Kettle bell Swing: Stand behind the kettle bell with feet slightly wider than shoulder width and slightly turned out. Sit back and grip the handle with both hands.

Let the kettle bell float momentarily at chest level before smoothly guiding it back for another rep. Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout.

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(Source: kettlebellalexch.blogspot.com)

Weighted Pull up Hang a kettle bell or weight plate from a dip belt and get to work. On every day but the final day of the program, your pull up “sets” will be long, descending ladders.

(See workout boxes.) See how many reps you can do for each exercise (except the goblet squat) using the same weight you've been using throughout the plan.

Do any conditioning workout you’ve done in the past such as a CrossFit Won or an uphill run. You’ll be impressed with the results. This kettle bell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

Workout Routines Who say lifting weights doesn’t burn fat? This 4-week program composed entirely of supersets will turn your love hand...

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03: Competition Kettlebell
04: Competition Kettlebell Colors
05: Competition Kettlebell Dimensions
06: Competition Kettlebell For Get Ups
07: Competition Kettlebell Review
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Sources
1 www.menshealth.com - https://www.menshealth.com/fitness/a28439541/kettlebell-swing-form/
2 www.stack.com - https://www.stack.com/a/proper-kettlebell-swing-form-a-step-by-step-guide
3 www.onnit.com - https://www.onnit.com/academy/5-key-points-to-performing-the-kettlebell-swing-with-proper-form/
4 livehealthy.chron.com - https://livehealthy.chron.com/correct-form-kettlebell-swings-2991.html