“There’s irrefutable evidence that testosterone enhances libido in women, and high-intensity exercise boosts testosterone levels temporarily,” says Robert Leave, Ph.D., a health science expert and the dean of the University of South Carolina Beaufort. A study at Kennesaw State University in Georgia showed such an uptick in women after CrossFit sessions, and intensity is the key.
“The data seems to be on the side of HIIT or lifting loads at least 85 percent of your maximum strength,” says Leave. If you’re looking for a workout that gets you fired up in more ways than one, grab a 12-kilogram kettle bell (or a 20- to 25-pound dumbbell) for this high-intensity kettlebellcircuit from Shape Brain Trust member Alex Silver-Fagan,a Nike Master Trainer, yoga teacher, and Strongest kettle bell instructor.
“These moves hit the entire body, work the core throughout, and develop a baseline of cardio endurance,” says Silver-Fagen. “There’s also something sexy about using a kettle bell and creating power with your body.” To make the sweat mesh even steamier, work through the moves with a partner.
Lift shoulders off the floor, engaging abs and pulling low ribs down. Extend legs, raise them to a 45-degree angle off the floor, and hold them straight.
D. Lower the kettle bell slowly to chest to return to start, holding the hollow-body position throughout the movement. While pressing the kettle bell toward the ceiling, extend the right leg out, kicking through heel, to hover an inch off the floor. Lower the kettle bell slowly to chest and pull right leg back to the tabletop position to return to start.
Raise hand up to sternum so the kettle bell is resting on right forearm in a front rack position. Hold the kettle bell in the left hand by side and shift weight onto right foot.
C. Holding this position, row the kettle bell up to lower rib, keeping bicep close to side and bringing elbow up toward the ceiling. Push hips back, slightly bend knees, and reach down for kettle bell.
C. Grab the kettle bell handle with both hands, open hips, and shrug shoulders, drawing the kettle bell up to chest and scooping elbows up to clean it up to a goblet squat position. D. Drop into a squat, pushing hips back and knees forward.
Stand and reverse the movement to lower the kettle bell to the floor to return to start. Hold the kettle bell in front of sternum, one hand on each side of the handle.
C. Push off the right leg to stand balancing on the left, bringing right knee to chest. Place the kettle bell on its side and start in a plank position with feet slightly wider than hips-width apart.
Push elbows out so arms form a 45-degree angle to body. Slowly lower body, and stop 3 inches above the floor, keeping core engaged.
Make sure body forms a straight line from head to toes. Created by Ross Edge and extracted from The World's Fittest App, this circuit fuses four movements into one giant 'flow'.
Your task is to make it through every rep of each in one quick complex, only resting after each complete round. You've got four to do in total, for a workout that engages the huge muscle groups of your lower body to torch as many calories as possible.
Begin the movement by hiking the weight back between your legs, bending only slightly at the knees. Forcibly extend your knees and hips to propel the weight upwards to eye level.
Control the return along the same path back between your legs for the next rep. After 20 reps, go straight to the next move. Stand with your feet shoulder-width apart and hold the kettle bell by the sides of the handle and tucked under your chin.
Keep your back muscles switched on and fight the urge to lean forward. Now drive through your heels to stand back up, squeezing your glutes at the top of each rep. Go straight to the next move.
All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
When you’re training getting in the best shape of your life, you’re going to want to diversify your workout routines to maximize the results. Training with a kettle bell is going to be low impact, but that doesn’t mean it’s going to be easy.
For those who are on board with living a healthier lifestyle, consider trying a kettlebellcircuit for fat loss ! With as little as 20 minutes a day, several times a week, you will improve your overall fitness with a whole body kettle bell workout.
The purpose of circuit training is to work the different muscle groups at the same time with little resting in between. This allows you to alternate what body parts you’re targeting, therefore letting one muscle group rest while you’re working on another.
Kettle bell training isn’t some new fad that’s sweeping the fitness world by storm. It's that uneven weight distribution that makes kettle bell more challenging because not only are you trying to keep your balance, but you’re also getting a more complete full body workout.
Since you are getting a more complete workout, your body is going to burn more calories, thus maximizing your weight loss efforts. Start this exercise by holding the kettle bell by the sides of the handle (also known as the horns) and push your shoulder blades together and down, which is going to open your chest.
Take a deep breath and imagine you’re screwing your feet into the ground without actually moving them. Then, dig the ball of your left foot into the ground behind you and bend your hips until your torso is at a 45-degree angle from the floor.
Start this exercise by standing straight while holding the kettle bell by the handle at shoulder level. Your chin should be tucked back so that the weight doesn’t hit you as you’re lifting.
Note: If you aren’t able to get your arm completely straight when lifting the kettle bell upward, just raise the weight until your elbow has formed a 90-degree angle and hold it there for a couple seconds. When you feel a stretching in your hamstrings, extend your hips, tuck your tailbone under and squeeze your glutes as you lock out.
Stand with your feet shoulder width apart and hold the kettle bell by the horns, with the bell facing upward. Following the same posture as the shoulder halo, except hold the kettle bell at arm’s length and move it around your hips, switching from one hand to the next.
But there’s a difference between showing off and actually building a strong body, and this kettlebellcircuit is all about developing strength with solid, functional moves. Primal Soldier) and Kelsey Keenan showed off this circuit that involves three dynamic, single- kettle bell moves that alternate body parts worked using a smart 3:2 work-to-rest ratio.
For the first move, Lava and Keenan perform a bent-over row, clean, and then goblet squat to overhead press. Also, of note: Use an underhand grip during the kettle bell row to set your shoulders up in a comfortable, pain-free position.
Focus on rowing your chest to the floor as opposed to dropping to the bottom of each rep. Set up with both your hands and feet wide to help you stay strong and balanced. Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. While it’s true that you need to use it properly in order to avoid injury and get the training benefits, it actually makes some key fat loss-boosting movements more accessible than, say, barbell versions of the same exercise.
Kettle bell swings and cleans, for example, are relatively simple ways of developing the dynamic hip thrust found in Olympic lifting movements, which are hard to master. They also let you harness the big muscles in your posterior chain (the ones on the back of your body) to help you get lean and improve your posture and mobility, so you’ll be able to attack your workouts and get the maximum benefit from your time in the gym.
“Kettle bells help with co-ordination and structural balance, meaning that one side of your body will be as strong as the other, which reduces your risk of injury,” says personal trainer Barrel Grant (squaremilefitness.com) . Expert tip “The swing targets the glutes, hams and lower back, which is useful if you have a sedentary job,” says Grant.
Expert tip “This version of the squat is useful for improving mobility before you progress to a heavy bar,” says Grant. Form watch Use the weight of the kettle bell to pull you down into the squat, and go as low as you can in each rep.
Expert tip “It’s vital that you get the technique perfect before you add load, so start light and work your way up,” says Grant. Form watch: This move is all about co-ordination, shoulder stability and side abs strength.
A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.
The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).
The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.
Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.
The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.
Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.
Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.
The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.
Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.
It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.
The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.
Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.
A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.
By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.
One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.
This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells.
In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.
Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.
The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.
Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.
Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.
Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.
These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.
Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.
Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.
With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.
Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.
The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.
21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.
Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).
“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.