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What Are The Top Kettlebell Pulls

If you want to build muscle fast and naturally, you want to mix up your workout routine and include some more out-of-the-box kettle bell exercises now and then to get you out of that rut you're stuck in.

author
James Lee
• Sunday, 27 December, 2020
• 27 min read
kettlebell pull lift preview
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Doing resistance training regularly can also help you lose belly fat and boost metabolism naturally too, among other things. The softer neoprene cover makes these 'bells less likely to chip hard floor and also more quiet to work out with.

Unlike more traditional bodybuilding methods, kettle bell workout classifies as 'functional' training and is considered to build functional muscle mass as opposed to mainly the aesthetically pleasing variety the former does. Since you are moving your arm around your head, kettle bell halo also improves shoulder mobility, something not many people pay attention to.

When performing kettle bell halos, make sure you keep your core tight and focus on rotating the shoulders as opposed to your hips and upper body. By keeping your core tight, you can reduce swaying and isolate the upper back and shoulder more efficiently.

Sometimes also called the kettle bell high pull, this exercise works the same muscles as the standard kettle bell swing but by adding the horizontal pull movement, it also adds a bit more resistance to the movement and works the core, the shoulders and the upper back a bit more. Turkish get ups are great full body exercises that work the core, the glutes, hips and shoulders the most.

It's a real mystery why thrusters are not super popular: they combine two awesome exercises, the squat and the overhead press, into one perfectly smooth flow and work both the lower and the upper part of the body, not to mention the core which works twice as hard to stabilize the body. 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.

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.

Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.

Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.

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.

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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.

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.

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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.

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. Whether you use sex for procreation or recreation, this herb makes everything better, from libido to erections to fertility.

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Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends. Do selfie-obsessed fitness chicks hold the secret to building muscle?

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Hit your entire core with these somewhat odd, but incredibly challenging, moves. A 6-month-long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength.

Jim Gender's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. A program to increase hip strength and mobility that can be done anywhere in a short amount of time.

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Your PR is pretty darn good, but your chest is, well, sad. Bodybuilding is full of programs used by “enhanced” lifters, but most people don't take drugs and can't get good results.

The ultimate combination of the most powerful kettle bell exercise and hardcore strength work. A strong libido is a sign of a healthy, fit body.

Fourteen training, programming, and diet tips to make this your best year yet. Barbell back squats are actually not the king of leg exercises.

All it takes to make serious gains is to come up with 10-15 exercise variations that you enjoy and can hit hard. The effects are similar to that of a reverse hyper which places a lot of tension on the glute complex, spinal erectors, and hamstrings.

Additionally, the anterior core experiences a fair amount of contraction at end range. Stronger folks usually won't have access to a heavy enough kettle bell to get the job done, which is why you may want to add a band for resistance.

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Keep in mind though, adding band resistance changes the intent of the movement, increasing the demand on fast-twitch fibers. While this isn't a bad thing, it may be harder to sustain this level of power output for bigger sets so changing the rep counts may suit you better.

Band-Resisted Russian Swing Do 100-200 total reps and increase volume over time. Another great option if you don't have access to a particularly heavy kettle bell is to add another 'bell to the mix.

The contraction of the glutes at the top of each rep may be stronger with this variation compared to the last. By using the box and breaking up the phases of the lift, you'll add an even greater level of difficulty.

But that'll defeat the purpose of what you're trying to achieve, which is single-limb strength while keeping the midline engaged. It's a nice change from its dumbbell counterpart because of the placement of the load and the higher demand on the forearm flexors.

Because it's a globally demanding movement that's more challenging for the respiratory system than it is for local musculature. While it's “higher skill” than any of the other listed movements, the learning curve is still not nearly as long as its barbell counterpart.

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And most people don't need to go into an excessive amount of spinal extension to gain range of motion, particularly at lockout. Additionally, the unilateral component is exactly what more people need anyway, so this version will actually strengthen your overhead press.

The biggest limiting factor with this exercise (which is almost why I decided NOT to share this one) is finding the right load. But if you do have access to a pair of lighter 'bells, this is an excellent version to train the top range of your bench press lockout while enhancing stabilization of the lats.

Plus it's a novel version of the one-arm row because of the placement of the load versus a standard dumbbell. This teaches you how to brace and create 360 degrees of tension, which is paramount to staying safe with big lifts like the squat and dead lift.

In this case, I've opted for the single-arm front rack carry simply because I see too many people do this incorrectly. When performing this unilaterally you can use the opposite hand to provide a tactile cue to keep the abs tight and turned on.

Whether your goal is strength and performance, or getting better at the “sport of fitness,” kettle bells have a variety of benefits. The fact that you can experience a novel stimulus during otherwise basic movements is important in avoiding stagnation.

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It's also important in keeping you interested and excited to train each day. Kettle bell exercises in general also don’t require a lot of space or other resources so you can do them nearly anywhere.

Even having just a couple tucked away enables me to get a full body workout but more importantly, I can also use KB's to focus on my shoulder resiliency and rehab. For someone suffering from impingement, this exercise is safe and may even help prevent it in the future.

As I said before the rotator cuff muscles need to fire hard to stabilize the shoulder joint and because of the same forces the muscles that stabilize the scapula (shoulder blade) also forcefully contract. Your shoulder and torso will want to rotate forward as the kettle bell swings between the legs.

Keep the scapular muscles tight by trying to pull the shoulder back during the whole movement. This is, after all, a full body exercise but as with all KB swings, it should be a hip driven movement.

I prefer to keep the single arm swing at shoulder height, aka Russian style. Start light until you feel confident with the pattern then add weight as your strength and skill allow.

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I use these movements pretty early on in shoulder rehab (as soon as they are OK to carry a light load). These are a great starting point for someone with impingement or other issues where overhead motion may need to be restricted.

Since each hand holds a kettle bell each shoulder needs to work on its own to pull back or retract. This independence of movement means that each side is responsible for itself which can help to correct imbalances in strength.

Just like the swing this exercise ties the hips, core, and shoulders together into a functional movement. Starting with the kettle bells elevated, in this case on bumper plates, helps keep the range of motion manageable.

Lower the height as you become more comfortable with the movement If one side is noticeably harder than the other than try using one kettle bell in a suitcase dead lift This is one of the best kettle bell exercises to develop scapular stability while rotating at the T-spine, a motion that is lacking in so many athletes.

Keep your eyes on the kettle bell at all times For an extra challenge try a lower weight with the bottom up position Remember to breathe into your belly If you struggle with this and suspect your T-spine is an issue you should try our FREE T-spine mobility email course. Two prominent movement and strength professionals Gray Cook and Dan John once said in a lecture that “if we were doing more loaded carries than lifts then we wouldn’t be doing as many movement correctives.” A strong statement to be sure but from personal experience, this is very true.

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The bottom-up carry requires you to grip the handle of the kettle bell very hard, thereby forcing other muscles to contract. Just like with the arm bar this exercise forces the shoulder to react and maintain the kettle bell ’s balance.

Practice it on one side at a time for an added challenge Remember to breathe into your belly The real value of this exercise doesn’t come from the activation of the shoulder muscles though, that’s just a bonus.

I chose these exercises because they challenge the stability of both the shoulder and midline AND connect the movement of both together. You can use kettle bells for just about anything, from high-rep HIIT workouts to low-rep heavyweight slogs, and they’re especially good for compound moves like swings and squats.

Next time you go the gym, grab a kettle bell and try some of these beginner, intermediate and advanced exercises, selected and explained by us, as well as Mitch Lawrence and David Temple, PTs and Multipower ambassadors. Hold the handle with your hand by your chin, elbow out to the side and the bell resting on the top of your forearm by your armpit.

“Grasp the kettle bell handle with both hands with your palms facing towards you and arms in front of your body. Explosively drive your hips forwards and swing the kettle bell with straight arms towards shoulder height, keeping your glutes and core engaged.

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Push your hips backwards and bend your knees to squat as low as your range of motion allows you to. Pull the kettle bell into your hip and then lower it until just before it touches the floor with your arm fully extended.

Turn both feet, so they are pointing 45° to the left and press the kettle bell straight overhead until your elbow is locked out. Stand with your feet shoulder-width apart, holding kettle bells by your sides — or for an extra core challenge, rack them.

Pause, then push through your front leg, squeezing your glutes, to return to standing. Repeat the movement on the opposite side so you’re moving the bell in a figure of eight patterns.

“Grasp the kettle bell handle with one hand, palm facing towards you, and your arm in front of your body. Lower your body by slightly bending your knees and driving your hips back.

Explosively drive your hips forwards and swing the kettle bell with a straight arm towards shoulder height, keeping your glutes and core engaged. Squeeze your hands as tight as possible, holding the kettle bell out in front of you for a second, then bring it back in and repeat.”

kettlebell pull pulls exercise workout kettlebellsworkouts body swing swings exercises cardio challenge form master
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Press the weight straight up to the ceiling, rotating your wrist so that your palm finishes facing your feet.” If you’re looking to bulk up your chest then we urge you to take a step away from the bench press and give the kettle bell incline fly a try instead.

The exercise isolates the chest muscles and allows a greater range of motion than the bench press, so you can work the pecs from new angles to force growth. You can, of course, use dumbbells for your flies, but the shape of the kettle bell keeps the weight on the outsides of your wrists, so you can maintain the correct angle in your elbows to truly test your chest muscles.

Plant your feet firmly, bend your elbows slightly, and slowly lower the kettle bells out to the sides. On the face of it this is a simple move — lie on the floor holding a kettle bell and then stand up.

It’s worth memorizing the movements though, because it’s a terrific core exercise to add to your routine. Lie on your back on the floor with a kettle bell held in your right hand, arm extended and directly overhead.

Bend your right knee, plant the foot and twist your right shoulder up so your weight is on your left elbow. Lower, bending at the knees and sitting your glutes back until your thighs are parallel to the ground.

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As you reach an upright position, press the kettle bells up using the momentum generated from the squat to assist you. Start in the raised plank position with your hands on the ground directly underneath your shoulders and your arms extended.

Ensure your body forms a straight line from your shoulders to your heels and your core is braced. If you start to lean or tilt as you pull through, then slow the action or reduce the weight of the kettle bell.

“With the opposite leg to the arm holding the kettle bell, take a big step backwards and lower your knee towards the ground until it is parallel to the floor, but not touching. “Simply pick up some heavy kettle bells,” says Temple, “hold them at your sides and walk as far as you can.”

“Start in a press-up position, hands shoulder-width apart and grasping the kettle bell handles, with your feet together,” says Lawrence. Once your thighs are parallel to the ground drive through your heels and extend your legs and hips so that you return to the start position.”

Sit with your knees bent and feet flat on the floor, holding two kettle bells overhead with arms extended and a straight back. Then, in a controlled manner, lower your back towards the ground, bringing the kettle bells towards your chest as you do so.

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Then contract your abs and bring your torso into the upright position again while extending your arms above your head to return to the start. Kettle bell training can be an excellent way to boost your strength considerably, conditioning as well as cardio fitness and just like an adjustable dumbbell, they don’t take up a lot of space, so they are the perfect piece of equipment for a home workout too.

As with all things exercise related, start out with a sensible and measured approach and you can build from there as and when your body tells you it’s time to go heavier. Right now the most important thing is to start incorporating from kettle bell work into your current training program to fast track those fitness results.

Choosing the right kettle bell for you though can be a bit daunting, and you don’t want to splash the cash on something that’s just not suitable weight wise for the results you are looking to achieve. As little as ten years ago your options were reasonably limited when it came to purchasing kettle bells, but these days, plenty of companies do their own versions.

So let’s take a look today at some Best Kettle Bells which will you swinging your way quickly to that honed and toned physique you’ve been struggling to acquire up till now. They are constructed from a single cast without any welded parts, and each individual weight is color-coded with a ring at the base of each handle.

They feature a flat-bottomed design which makes them perfect for a range of exercises including push-ups and renegade rows as well as being easy to store. It has an ergonomic handle that is designed to fit most hands and it feels very similar in terms of resistance.

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This Tone Fitness Vinyl Coated Cement Filled Kettle bell Weight is a device that enables you to achieve flexibility, strength, endurance, and stability in your muscles as well as a lifetime of general physical well-being. It is capable of taking on every part of your major body muscles to give you that agility, poise, energy and general fulfillment.

Constructed from a cast-iron molded cement coated with vinyl, its flat bottom ensures stability and guarantees the user a firm grip. Its workout functions include applications in snatches, squats, get-ups and other fitness endurance muscle toning exercises.

It comes in a variety of weights to Improve strength, stamina, and coordination whilst increasing the lung and heart capacity. As a result, it helps enhance agility and speed and will improve significantly cardiovascular disorders, is the preferred choice in workouts to prevent such conditions as heart attack or strokes.

With its wide range of weights, the Yes4All Powder Coated Kettle bells is a professional and amateur companion, to derive the maximum from your fitness exercise and training sessions. Made from a hard cast iron anti-corrosive material, it comes off as a superior quality — a solid sturdy, seamless and dependable piece of equipment devoid of welds to answer every one of your major your muscle building activities.

It is prominently color coded and doubly marked in both imperial and metric system units and lets you identify the different weights without difficulty. This little piece of equipment will boost your power, stretch, strength, and endurance and is ideal for use in swings, squats, lifting, and dead lifts.

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The Kettle Grip itself weighs less than a pound so is the perfect lightweight solution to back in a bag. It’s a portable, adaptable, and economical solution and a great option for a home gym or for anyone who frequently travels.

Made from vinyl leather and filled with sand, it weighs an impressive 20lbs, which is enough to give you a serious workout. Unlike cheap kettle bell handles, you won’t experience cramp after a couple of reps. Add this to the offset center of gravity and you can perform large movements with superior control.

As a general rule of thumb, if you are a novice to using kettle bell ’s and about to get started out, then the following weights are recommended to get you into the swing of things so to speak! Remember that the action of using a kettle bell is far more dynamic and creates a lot more velocity and movement than working with static dumbbells so even as a slighter framed woman, you’d be surprised at what you can manage to start with versus when you first started out lifting weights.

If you do know that you are committed and will want to incorporate kettle bell training into your program long term then a set of three is a good option so that you have ongoing progression and regression if you ever need it too. Make sure that the seams are smooth as even if you are wearing weight training gloves, uneven handle edges can be a pain and will hinder your enjoyment which will affect your performance.

A good uniform handle size, regardless of the weight, is about 33 mm so check these details before investing. There is a heap of benefits that come with kettle bell training which is why they’ve risen in popularity in gyms globally as well as in home setups.

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Depending upon your body shape and size and the effort you are putting in, you should be able to blast up to 20 calories a minute which is the equivalent of the rate you’d be burning if you were fit enough to run a 6-minute mile! Best of all, kettle bells deliver the complete package, and by that, we mean that they improve fitness, strength as well as flexibility.

It’s a ballistic and totally effective way of exercising that sees results in record time. They also require functional movement, the kind that replicates what your body carries out on an everyday basis so again, this makes them highly practical and hugely popular.

The unique shape and design of kettle bell also affect their center of gravity so in order to really complete the exercises correctly you are absolutely required to engage your core and your glutes in stabilizing your body. Because you are involved in mostly dynamic swinging actions, kettle bell training also requires you to be very mindful of what your body is doing.

While we have mentioned progression and increasing your weights and also doubling up for some exercises, the beauty of starting out with kettle bell training is that you really only do need the one, so it’s a small investment overall. For most other types of weighted exercises, you really do need to work out with pairs, for example, dumbbells in each hand or plates either end of a barbell.

Find something you love, switch things up a bit and you just know that you are going to see, feel and experience results. Perhaps one of the biggest concerns that people have when started out kettle bell training is hot to ensure they do it safely without risk of unwanted injury.

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There’s no point steering away from the truth if you do perform your exercises incorrectly you could end up putting unnecessary strain on your lower back and shoulder and perhaps also your hips and knees as there are the most vulnerable areas. The great news though is that by following a few essential tips, you can perfect your kettle bell form and have lots of fun safely working out.

Don’t be tempted to stand with your legs too far apart thinking that this will create a more solid base as it will in fact put more strain on your lower back so get into a proper stance with your feet about hip width apart and make sure you start out with a sensible weight. The trick is to build up your strength and endurance so don’t go too heavy to start, especially while you are still honing your technique.

So engage that core, lift with your hips and ensure that your spine is a nice neutral position which again will significantly help to minimize unwanted injuries. Your regular running shoes are not the best choice as they will elevate your heels off the ground which is not a good position for kettle bell workouts.

These will give you a better grip and stop the kettle bell from potentially slipping out of your hand, and you got it, landing on that toe we just mentioned! This unique design, as distinct to a dumbbell, means that the weight is not evenly distributed and this delivers instability, creating counterbalance and the need to really focus on your core while training with this piece of equipment.

A: We highly recommend, as do my professional PT’s and athletes, that you do incorporate kettle bell training into your ongoing fitness program. Incorporating some kettle bell based exercise into your workouts is seriously going to affect your body in nothing but good ways.

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They require your hips and legs to generate the force and momentum of the swing while your entire core including your abs, back, and shoulder girdle are called upon to stabilize your body and control your balance and posture. A: The great news here is that yes, you will definitely lose weight, body fat and increase muscle mass by working out with kettle bells.

The kettle bell is ideal for weight loss as its low impact and can really help to torch the fat and accelerate your results and gains. You’ll build solid lean muscle mass and strength while at the same time giving your body a proper cardiovascular workout.

There’s little wonder then than kettle bell training is loved by so many and seen as a bit of a 1-stop-shop for increasing your fat loss results and delivering definition. Ben Coleman is our resident sports and fitness product expert who offers a wide range of information in this field.

The kettle bell : one of my personal favorite workout tools, and one that I feel is underutilized by many. Kettle bells provide for a larger range of mobility than barbells or even dumbbells, helping to maximize the pump and working on different types of muscles or focusing on one in particular.

Besides looking great, strong back muscles can help to improve your posture and align your spine. Bad posture has become quite the epidemic lately due to the large amount of desk jobs and smartphone use that is rampant in our society.

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There are numerous benefits to correct posture, including deeper breathing, reduced strain on bones and joints, and more energy. So, now it’s time to bust out your favorite kettle bell and let’s get to work on buffing those back and shoulder muscles!

Squat and sit back with your hips, load the heels and keep your shins vertical. Watch the video below by kettle bell expert Greg Brookes in addition to reading the instructions for best effect!

Stand with feet hip-width apart, and hold your kettle bell using both hands in front of your chest, arms straight outwards. Sit into the stance, pushing your butt outwards and moving your chest forwards.

Correcting this will place more emphasis on your shoulder muscles and also your core will have to work overtime to counteract this rotation. A properly performed kettle bell swing will work your entire body, promoting stronger shoulders and back as well as a strong core and more flexible hips.

Bend slightly at the knees but concentrate your movement on hinging your hips, then grasp the kettle bell. You should focus on keeping the same elements to a good kettle bell swing when doing the clean exercise.

Performing a good clean can be somewhat complicated, as there are a lot of moving parts to the exercise. Step out with one leg landing wider than shoulder width apart, squatting at the same time.

Adding a kettle bell means more muscles have to work to stabilize the weight, making it an even more effective exercise. Start in plank position, while keeping your right hand on a sturdy object that won’t easily move, like a bench or chair.

Interested in the best kettle bell and battle rope workouts on the web, with hundreds of video lessons taught by certified instructors? Head over to the Living. Fit workouts page, where you will find some of the best kettle bell and battle rope exercises, all with complete breakdown videos and community support every step of the way.

Since we started, we’ve grown into a trusted resource for unbiased, science-based articles and reviews on fitness, nutrition and supplements. Check me out on social media, feel free to add me if you want to talk health!

But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.

Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.

Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.

Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.

“When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back.” Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.

They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back. Sims says to choose a heavier weight with a dead lift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body.

Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.

Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.

For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.

Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.

To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.

Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.

Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.

Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.

Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs.

Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest). Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder.

Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead. To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs. The key here is to straighten your arm completely at the top —that'll let you work the triceps through a full range of motion.

Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead. Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level.

The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Lift the ball to eye level and slowly circle it around your head to the left.

As the kettle bell goes behind your head, it should be horns up; return to a ball-up position when you finish one revolution. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.

Holding a kettle bell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs. Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says.

Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.

Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).

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Sources
1 www.t3.com - https://www.t3.com/features/the-best-kettlebell-exercises-you-are-not-doing-build-muscle-and-increase-strength
2 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
3 www.t-nation.com - https://www.t-nation.com/training/the-top-10-kettlebell-exercises-for-gains
4 missionmvmt.com - https://missionmvmt.com/the-best-kettlebell-exercises-for-shoulders/
5 www.coachmag.co.uk - https://www.coachmag.co.uk/kettlebell-exercises
6 www.gearhungry.com - https://www.gearhungry.com/best-kettlebells/
7 ultimatecorehealth.com - https://ultimatecorehealth.com/kettlebell-workout-for-back/
8 www.self.com - https://www.self.com/gallery/beginner-kettlebell-moves