Portable and heavy in equal measure, it’s used primarily in ballistic exercises and weightlifting routines. Thanks to its compact design and offset center of mass, the kettle bell enables high-repetition sets while infusing an extra tier of leverage into your regimen.
Ideal for beginners and experts alike, the best kettlebellworkouts accelerate heart rate, burn calories, and build muscles with impressive alacrity. One of the best kettlebellworkouts for beginners is a bona fide calorie burner, which targets muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.
To make the KB swing part of your routine, perform the following steps: Pick up the kettle bell and hold it between your legs, using both hands in an overhand grip.
Staring straight ahead, arch your lower back and bend at the hips until the kettle bell is behind your legs. Squeeze your glutes, extend your hips, and swing the kettle bell upward.
This overlooked kettle bell exercise combines a front squat with an overhead press and works your full body in the process. Hold the kettle bells in the rack position (so that the weight is resting on the back of your shoulders).
Hold for a second and then power upward with all your might, pushing through at the legs and heels. As you reach the upright position, use the natural momentum of the kettle bells to press them up.
In one graceful movement, jump slightly off the ground while raising your arms. Bend your knees as you land into the semi-squat position while continuing to extend your arms straight above your shoulders.
Muscles worked: shoulders, legs, core, trapezoids Difficulty level: Advanced Focus: coordination, full-body conditioning One of the best kettlebellworkouts for fat loss, the snatch reportedly burns about 20kcals a minute.
A true exercise of champions, the kettle bell pistol squat fires on all conceivable cylinders (no pun intended). Before we dive in, a quick word of advice: master this exercise using just your own body weight before bringing a kettle bell into the mix.
This kettle bell exercise targets the upper-back muscles, wards off back pain in general, improves grip, and helps with fat loss. Should you be executing a full kettle bell set, save this routine for the end.
Keeping your arms flexed, take short steps as you walk forward as quickly as possible. Staring straight ahead, get into the full squat position, going as low as you can.
You might want to watch some of the best kettle bell workout videos YouTube can muster before giving this one a go, as it comes in various forms and can be quite tricky to execute. Using your opposite arm, raise the kettle bell to your shoulder, extending through the legs and hips as you go, and rotating your wrist until the palm faces forward.
Bend at the hip while sticking your glutes out, slowly leaning until you can touch the floor with your free hand. Pause when you reach the ground and reverse back into the starting position.
Muscles worked: abdominal, shoulders, hamstring Difficulty level: intermediate-advanced Focus: strength Here’s another one that might require some intensive visuals (i.e. kettle bell workout videos or DVDs).
Lie on your back and grab one kettle bell with your left hand, holding it on your chest. Bend your left knee while your right leg stays straight on the ground.
Push off with your left foot as you roll lightly toward your right hip, leaning onto your right elbow. Push onto your right hand and bring your back off the ground, keeping the kettle bell locked in its raised position.
Muscles worked: chest, shoulder, core Difficulty level: beginner Focus: strength Drive one kettle bell into the floor while rowing the other one up to your chest, your shoulder retracting and your elbow flexing.
Hold a kettle bell just below your shoulder using one hand, palm facing your chest. Bend your knees and drive through your heels as you raise the kettle bell overhead, rotating your palms so that they’re facing forward.
Muscles worked: hamstrings, core, obliques, gluteus, trapezium, forearm Difficulty level: beginner Focus: balance, coordination, muscle strength and development Grip the kettle bell and raise it toward your stomach, retracting your shoulder blade and flexing the elbow.
Muscles worked: shoulders, biceps, back, abs Difficulty level: intermediate Focus: strength Whether it is your first time using a kettle bell in a full workout or you are looking to develop your skills, an instructional DVD is the best way to go.
Even if they are a successful fitness instructor, using a kettle bell is a whole other level of training. Many workout DVDs will use a famous face to attract buyers.
Sometimes a DVD can seem expensive but end up being a bargain due to the amount of instruction included. Although a beginner might mean well they won’t always be able to properly judge the usefulness of the workout.
High-quality DVDs will include useful tips on choosing the right style and weight for your specific needs. For all of those who have heard of Dasha Li bin’s training classes and her workouts will know that this DVD is serious.
Dasha is famous for leaving her class more exhausted than they have ever been before but buzzing from the workout, she has managed to translate this effect over into DVD form. The biggest reason to choose this DVD collection is the sheer amount of workout routines that are included using your kettle bell.
At the end of each of the four sessions you will be drenched in sweat and know exactly why this is the number one kettle bell workout DVD. For all of those Jillian Michael's fans, you will certainly have heard the fitness trainer praising the use of kettle bells in her workouts.
For beginners, and even for more intermediate kettle bell users, the instructional section of Shred-It With Weights is extremely useful. It will give you great tips on positioning, holding the kettle bell correctly as well as having full control.
There is large difference between the two in terms of difficulty, which means Shred-It With Weights will be a favorite of both beginners and more advanced kettle bell users. The first two DVDs in this four part set are instructional and this is where you will find the talents of Sarah Lure are particularly helpful.
This trainer knows exactly the kind of information that both beginners and more experienced kettle bell users need. The third DVD is a Boot Camp styled challenging workout that will add an edge to your work out.