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Kettlebell Workouts For Fat Loss Routine

author
Ellen Grant
• Monday, 14 December, 2020
• 12 min read

I started thinking about all the kettle bell exercises for weight loss and which would get the job done the quickest. There is no doubt in my mind that the chosen kettle bell weight loss exercise would have to use as many muscles as possible.

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Contents

So, rather than single out just one kettle bell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical. Almost every muscle in the body is activated during this kettle bell exercise, plus it is very cardiovascular so will raise the heart rate quickly.

The kettle bell squat also acts as a pumping mechanism driving blood around the body and lubricating our joints with healthy nutrients. The thighs must drop to parallel with the floor in order to properly activate the buttock muscles.

Kettle bell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back. The hamstrings, buttocks, lower, mid and upper back all work hard during the kettle bell swing for weight loss.

As with the squat and press the feet do not need to move so impact is very low and minimal space is required. The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.

The kettle bell clean and press is based off the dead lift movement pattern which simulates how you should pick anything heavy up from the floor. The legs, hips, buttocks, core and back are heavily involved in the kettle bell clean movement.

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Beginners should start with just the kettle bell clean and when mastered add the press to the movement. Again the feet do not need to move so it’s an excellent kettlebellfatloss exercise for small spaces and for those trying to avoid impact.

You also get a huge amount of cardiovascular output from the kettle bell lunge which often surprises many people. The kettle bell lunge has lots of cross over for sports and improves hip mobility for daily life.

The kettle bell lunge must be mastered first before attempting to add the overhead press to the movement. As with the squat the depth of the movement is very important in order to fully activate the fat burning buttocks.

Watch a video of the lunge and press kettle bell exercise for fat loss below: The kettle bell clean, squat and press is certainly not for beginners and seriously challenges your technique throughout the movement.

Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact. The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs.

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Watch a video of the clean, squat and press kettle bell exercise for fat loss below: It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.

Watch a video of the high pull kettle bell exercise for fat loss below: Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettle bell exercise.

The feet stay planted so not much space is required and the impact on the leg joints is very low. It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead.

A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time. All 7 of the kettle bell exercises listed above will generate some amazing results for fat loss.

I’ve also shown you how to use these kettle bell exercises by putting them together into weight loss workouts of your own. The best fat loss workout is always the one that gets completed regularly so build an exercises' habit.

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These ‘cannonballs with a handle’ are excellent tools to improve your fitness, especially when you do not have the room or desire for a home gym. If you want to build serious muscle size and strength, barbells and dumbbells are hard to beat.

You can even use barbells and dumbbells to burn fat and get lean, providing you stick to compound exercises, that is. And, for bodybuilding, they aren’t as good as dumbbells because you can’t gradually increase your weights, which is an essential consideration for effective progressive resistance training.

Kettle bell Pros But, before you turn your back on kettle bells, you’ll be interested to hear that, for improving your body composition and sculpting a lean, athletic physique, they’re pretty tough to beat. Because there is nothing to adjust, when you work out with kettle bells, you can transition quickly from one exercise to the next.

Pick the weights that work for you, but always start lighter than you think you can handle. There is no reason to take on too much too soon and end up with an injury that only prevents you from the training you wanted to do.

It’ll help you burn fat, increase your muscular endurance, and improve your cardiovascular fitness. Work your way down the list and, after you’ve completed the final exercise, rest a minute or two and then start back at the top.

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If this all sounds a little daunting, don’t worry; there are several modifications that will make this workout a little easier. The simple answer is that it makes it easier for you to regulate the difficulty of your workout.

Therefore, the actual number of reps you complete will depend on your fitness and the weight of your kettle bell. If this kettle bell workout circuit calls for 12 reps, but you’ve only got a light KB to train with, that might be too easy.

Improper form makes the exercises less beneficial and could lead to injury. If in doubt, check out some videos below, or ask a personal trainer or gym instructor to show you what to do.

To do this exercise, hold your kettle bell in front of your legs and stand with your feet about shoulder-width apart. Not only does this exercise work your deltoid and triceps, but it’s also good for your core.

Keeping your body tight, press the weight up over your head with your elbow remaining aligned with your shoulder. Do 4 – 6 reps and then switch hands, alternating till the timer runs down.

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To do this exercise, hold your kettle bell by the vertical handles in front of your chest. Brace your core and lift your chest, pulling your shoulders down and back.

This exercise is good for upper body conditioning and mobilizing your shoulders and thoracic spine. Hold your kettle bell upside down in front of your face by the vertical handles.

It’s a little easier than the KB swing, but that’s no bad thing as you’ve done quite a lot of training to reach this point. Like swings, make sure you do not round your lower back during this exercise.

To do Romanian dead lifts, hold your kettle bell in both hands in front of your legs. Push your hips back, hinge forward, and lower the weight down the front of your legs as far as your flexibility allows.

This exercise is tricky for people with poor hamstring flexibility, but just lean as far as you can, and you’ll be fine! To do the kettle bell windmill, hold your weight in your right hand and press it above your head.

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Thrusters Your final exercise works your entire body. It’s a tough one to finish on, but a rest is coming up, so give it all you’ve got.

If you feel exhausted, use your light kettle bell and not the heavy one we’ve prescribed. Hold your kettle bell in your upturned palms in front of your chest.

Push your hips back and squat down until your thighs are about parallel to the floor. The weight used and the number of reps you pump out will determine how hard the workout is.

In fact, doing too much cardio, especially during a low-calorie diet, can lead to muscle loss. Not only will lifting weights preserve your muscle mass, but fast-paced circuit workouts are also better for fat loss.

They trigger something called Epic, which is short for excess post-exercise oxygen consumption. In simple terms, Epic increases your post-exercise metabolic rate for as long as 48 hours, leading to faster fat loss.

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You don’t need to quit cardio forever, but it definitely works best when combined with some high-intensity strength training. And don’t forget to always get in a good 30 minutes a day of some type of cardio, like walking.

Try this kettle bell workout and experience the fat -burning power of strength training for yourself. The kettle bell swing is an excellent way to strengthen your posterior chain dead lift muscles and introduce you to the hip hinge movement.

Kettle bells have been used in fitness for a number of years, especially for weight loss. A lot of people enjoy working out with this piece of equipment because it offers a full body workout.

It also blends strength, power, endurance, flexibility and mobility. The term kettle bell comes from the Russian word girl, a cast-iron weight that resembles a cannonball with a handle.

Unlike with traditional dumbbells, the center of mass of the kettle bell is extended beyond the hand. This allows for fast, swinging motions that combine cardio, strength and flexibility, engaging the whole body at once.

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Weight loss workouts used to involve long, slow cardio training, such as running or cycling. Essentially, it only requires a pair of running shoes and you’re ready.

This is because aerobic exercise elevates your levels of cortisol (a stress hormone). Therefore, high-intensity interval training (HIIT) is proven to be very effective for burning fat.

These short, intense bursts of power repeated several times with little to no rest between sets have a more anabolic or muscle building quality with little or none of the catabolic effects found in long-duration aerobic training. You can either follow the program exactly or you can change the weight, reps, sets and duration of any exercise to fit your goals.

Finally, change the tempo of the movement and switch directions several times. The halo is a great exercise for the mobility of the shoulders and neck.

A lot of people love the way it makes the shoulders feel and use it as part of their warm up. For this exercise, firstly hold the bell by the sides of the handle at chest height using both hands.

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Finally, the weight should drop lower as it comes behind you and rises again as it moves back up in front. The kettle bell dead lift mainly targets the lower back, glutes and hamstrings.

Keep your chest lifted as you sit back with your hips until your hands reach the handles. Grab the handles with both hands and stand up, pressing your feet into the ground until your body is fully upright.

The squat is one of the most important strength and conditioning exercises for all round good function and health. Firstly, hold the kettle bell in front of you, just above chest height, in both hands.

Rotate all major joints, including shoulders, hips and neck. Perform these by moving your joints in circular motions both clockwise and anticlockwise.

Then sit back with the hips and grab the handle of the kettle bell with one hand. When the kettle bell reaches its endpoint, stand up completely, extending the ankles, knees, hips and torso.

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To perform this exercise bring the weight to your chest into the rack position. As you recoil to the downward compression, press the kettle bell directly up until your arm is fully extended.

The kettle bell falls directly down the center and all the way down to the hip and back to the starting position. The workout featured in this post is aimed at those use kettle bell for the first time.

Hi, I’m Hannah, marketing assistant and one of the bloggers here at Human Kinetics Europe. I wasn’t blessed with the coordination to play most sports, but that’s not stopped me becoming a great watcher of them.

So I’m here to bring you all you need to know about exciting new product releases and the latest in sport, fitness and PE.

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Sources
1 www.gearpatrol.com - https://www.gearpatrol.com/fitness/a710658/kettlebell-shortage-solutions/
2 www.yourbodyprogramme.com - https://www.yourbodyprogramme.com/alternative-exercises-kettlebell-swings-glutes
3 livehealthy.chron.com - https://livehealthy.chron.com/substitute-kettlebell-swings-4352.html