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The 6 Best Kettlebell Exercises You Need To Do

author
Bob Roberts
• Sunday, 24 October, 2021
• 12 min read

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.

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Contents

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.

It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement. It's a powerful full-body exercise that requires attention to detail and a respect for human movement.

The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint. 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.

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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. I’m a curious person and I love trying out new things, but back then I was so much into the traditional strength and conditioning workouts.

Eventually, I noticed some real results and this greatly motivated me to better my skill in kettle bell. I have worked with a couple of kettle bell masters, attended several seminars, read books, and watched DVD guides.

And through training, I’ve found this tool quite fundamental to achieving total-body strength and conditioning. However, the key to maximizing the benefits is to learn how to properly use the kettle bells and implement them into your training program.

But before you even start training with a kettle bell, it is important to take time to master the basic movements, such as the squat, hip hinge, and get-up patterns. The swing technique involves the entire body and forms a base for other dynamic kettle bell movements.

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It overloads hundreds of muscles and brings about extreme fat loss by creating a huge demand for energy consumption. Performing and absorbing the energy from every movement requires huge amounts of oxygen.

The swing movement plays an essential role not only in overloading muscles eccentrically for big strength gains, but also developing plenty of explosive power through the hips and legs. It is a dynamic movement, which demands a significant amount of time and practice to master.

As mentioned, the swing forms a base for other dynamic kettle bell movements so this exercise should be performed right. The goblet squat is one of the most popular and, of course, fundamental movements that athletes should take advantage of to improve their performance.

With improved positional awareness and basic squat strength, you can start incorporating heavier loads to challenge yourself. The goblet squat also includes practicing with lower weights to improve conditioning.

What makes the goblet squat with a kettle bell your ideal exercise is, without a doubt, the fact that it is easy on your back. The load is typically shifted to the front of the core, allowing for an upright position.

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The Turkish get-up has received a great amount of attention over recent years, as it delivers a ton of results like the kettle bell swing. The main difference I noticed with this exercise is that it focuses on the small stabilizing muscles through a series of slow, deliberate and solid movements.

The get-up technique involves a sequence of movements ranging from lying down to standing up with external weight. By its nature, the get-up exercise requires attention to detail when it comes to mobility, strength, and skilled movement.

That’s why this whole thing is often referred to as Kilos Stenos, a Greek phrase that means “beautiful strength”. This exercise offers a whole range of benefits, which make it worth adding to your program.

Also, it helps keep your shoulder stable and mobile by improving the often ignored small stabilizing muscles, thus providing a solid base for the deltoid. In a nutshell, the kettle bell get-up is such a great exercise for improving posture, mobility, hip stability, and trunk strength.

If you have mastered the first three exercises we’ve discussed above, then you ’re considered ready to learn the next kettle bell technique. The strict press is another exceptional movement that should be a fundamental part of your training program.

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However, it is generally recommended ensuring you have healthy shoulder mobility and proper stability before you take the leap. You get to enjoy pressing in the natural plane of motion that’s relative to the joint of your shoulder, and this is thanks to the kettle bell ’s unique shape and offset handle.

This way, you ’ll be able to produce more power to press efficiently so that your entire body is fully engaged. When performing the strict press, you should avoid gripping towards the thumb side of the kettle bell handle.

This explosive exercise typically involves driving and absorbing a weight from the ground or hip to overhead in one fluid motion, allowing you to build up your full-body power and strength. By its comprehensive nature, the snatch awesomely engages the core and posterior chain.

Overall, the snatch technique will improve your ability to generate power and quickness needed for peak performance in virtually all sports. Reading the online guide materials and watching DVDs is a great place to start.

Owing to this fact, it is always best to take time and find a certified instructor in your area. A reputable and experienced strength and conditioning instructor will guide you in every step of the way and surely help you learn how to use the kettle bell properly.

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They will correct your mistakes and make needed adjustments to your training, ensuring you get optimal results. Before you even start the lesson, a qualified instructor will first assess your skills as well as unique physical abilities.

He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. 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.

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.

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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. 6 calories a minute during the entirety of the workout, equating to “running a 6 -minute mile pace”.

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.

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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. Drive through your legs and straighten them, extending your arms as you do to raise the kettle bells above your head.

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. 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.

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.

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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. Ideal for building grip and plugging onto the end of a tough workout, farmer's walks also pack heavy-duty muscle onto your upper-back while fighting lower-back pain and being a useful conditioning tool and fat-loss.

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.

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314 minute intermediate kettle bell workout with The Body Coach With a speedy intermediate mesh, all Joe needs is 14 minutes to get you sweaty and strong.

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Working in 35 second intervals, you'll perform bread-and-butter kettlebellexercises like kettle bell swings, squat variations, lunges and presses. In fact, when you take away the beautiful beach and amazing weather, you're left with a super solid full body kettle bell workout that'll challenge your core, upper and lower body.

Big fans of the home workout, YouTube fitness channel Gym Ra and trainer Natalie YCO have a kettle bell workout to challenge both your cardio fitness and strength. Expect a dynamic warm up, detailed form tips and upbeat motivation.

If you've ever wondered if it's actually possible to get a decent sweat on at home, this Joe Wicks kettle bell workout is the one to convince you. This workout is all about time under tension, building strength and pushing your muscles to fatigue, so focus on slow, good reps. We love to see it.

Probably the closest thing you're going to get to a personal training experience at home, Has fit are experts at making workouts that are accessible to any skill level, and this sweaty HIIT workout is no different. With regression options for beginners, all you need to do this workout is a kettle bell and a commitment to seeing the darn thing through.

1345 minute total body intermediate kettle bell strength workout This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

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Sources
1 www.onnit.com - https://www.onnit.com/academy/top-6-kettlebell-exercises-for-building-mass/
2 muscletoughness.com - https://muscletoughness.com/kettlebell-exercises-for-mass-and-strength/
3 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/how-to-build-functional-mass-with-kettlebells/
4 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-workouts-for-mass/