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What Is The Best Kettlebell Exercise For Fat Loss

author
Daniel Brown
• Thursday, 31 December, 2020
• 27 min read

I was recently asked about the bestkettlebellexercise for fat loss including a kettle bell workout for weight loss and although I don’t like to single out any one particular exercise it got me thinking. I started thinking about all the kettle bell exercises for weight loss and which would get the job done the quickest.

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Contents

There is no doubt in my mind that the chosen kettle bell weight loss exercise would have to use as many muscles as possible. So, rather than single out just one kettlebellexercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical.

The kettle bell squat and press or thruster is my first choice of kettlebellexercise for weight loss. Almost every muscle in the body is activated during this kettlebellexercise, plus it is very cardiovascular so will raise the heart rate quickly.

The kettle bell squat is one of our fundamental movement patterns, one of the first few that we develop as toddlers. 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. Beginners can get huge benefits from just performing the kettle bell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement.

The kettle bell swing would have been my first choice as bestkettlebellexercise for fat loss but it’s quite technical for complete beginners. 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.

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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. Beginners should start with just the kettle bell clean and when mastered add the press to the movement.

Once flowing beautifully the weight used for the kettle bell clean should be increased substantially. Again the feet do not need to move so it’s an excellent kettlebellfatlossexercise for small spaces and for those trying to avoid impact.

When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettle bell from the floor to the top position and back down again. If you want beautiful shaped buttocks and functional hips then the kettle bell lunge is for you.

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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.

You know the full body benefits of the kettle bell clean and also of the squat and press so here you get two for one. 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.

It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly. The feet stay planted so not much space is required and the impact on the leg joints is very low.

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It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead. Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly.

As a general rule I’ve found these to be the best starting weights for men and women: A good fatlossexercise 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.

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.

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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.

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.

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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.

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.

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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.

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.

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(Source: healthfully.com)

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.

Strength training, and especially kettle bell workouts, corrects these issues. 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.

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.

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Kettle bells may not be the most inviting equipment at your local gym, but they have plenty to offer! They are a great way for you to lose weight, combining the benefits of aerobic exercise and strength training.

Do you steer clear of kettle bells at the gym because you’re not sure how exactly to use them to achieve weight loss ? This fairly old-fashioned exercise equipment is, in fact, a great way to burn through hundreds of calories while also building muscle strength.

Kettle bells are cannonball shaped orbs made of iron with a handle to grip them at one end. But as researchers found, you also burn additional calories from the anaerobic effort.

Besides giving you a great aerobic workout, this piece of equipment can help you work on endurance and muscular strength. It can count toward your recommended two or more strength training sessions for the week and help improve your aerobic capacity.

You should learn this technique and how to control your movement before moving on to more complex exercises with the kettle bell. Reach for the kettle bell, bending from your waist until your torso is parallel to the floor.

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(Source: kettlebellsworkouts.com)

Keep the spine neutral by ensuring the back is straight and neck aligned. Only this time, use just one hand to grip the kettle bell as you hike and pull it up and backward through the legs.

Start with a kettle bell held in your right hand as you step forward with your left foot into a lunge position. Keep your right arm extended as you lift the right shoulder off the floor, curling your trunk up onto the left elbow.

Next, push the right foot into the floor, straightening the left leg and arm to raise your hips off the ground. Your right arm must still be extended overhead even as you push into the ground with your right foot, swinging the left leg forward like you are lunging.

Grip the kettle bell firmly and lift it off the ground, bringing it to chest level. Extend your hips and knees and ensure the bottom end of the kettle bell faces up.

Keep your glutes and core engaged to maximize full body tension. After the clean, push the kettle bell overhead before gently lowering it down to chest level again.

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Follow through by swinging it between the legs again from chest level as you ready for the next repetition, back in the original position. Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice.

Please use the content only in consultation with an appropriate certified medical or healthcare professional. Kettle bell Workout can be a great way to lose weight, tone up the body, and stay in shape once you get it there with the added benefits mentioned above.

Total Kettle bell Workout For Muscle Growth, Fathoms and Conditioning CrossFit Seminar Staff member James Hobart demonstrates the perfect kettle bell swing exercise and technique.

Here some Techniques and Tips for a perfect Kettle bell Swing Clean:1) Keep your free hand off of your thigh. Hang a towel right in front of you to learn to keep the kettle bell close.3) Visualize the shape of the movements.

In this video, Catherine Andersen demonstrates the one Kettle bell Push-Up, a twist on the traditional push up. Using the kettle bell changes the load on each arm and fires your muscle fibers a little differently.

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Coach Phil demonstrates the kettle bell reverse goblet lunge: In this workout Funk takes you through a quick kettle bell finisher used after his may Thai training session.

You can use this kettle bell workout to help with muscle growth, fat loss and conditioning. Even if you can only work out for a few minutes, if you have a short, intense workout on hand, you will still burn a few kcal, rev up your metabolism, and make some progress towards your ultimate fitness goals.

Combining strength and aerobic training, kettle bell workouts are proven to burn calories while improving muscle tone and flexibility. Proper form is absolutely essential for safety and to reap the full rewards of this exercise system.

As you perfect the skills, you can add more weight and repetitions, matching the routine to your pace. Check out Class Sugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers.

This 25 minute full body kettle bell workout uses high intensity interval training to keep the heart rate up for a great cardio workout, while getting you strong and sculpted! A great workout full of kettle bell exercises helping you lose fat and ton those abs.

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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. Around 15 years ago, no one outside the former Soviet Union knew much about kettle bells.

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. 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).

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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.

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.

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.

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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.

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.

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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. If you’re after a high-intensity exercises that torches fat, can be completed in 20 minutes, works your entire body and can be done by beginners to advanced athletes, then kettle bells are the equipment you’re looking for.

Recently, I was diagnosed with Morton’s neuroma, a painful, non-cancerous growth that surrounds the digital nerve of the second and third toes. This painful condition means that I’m no longer able to do the high intensity interval training that I’ve always loved.

The American Academy of Exercise found that the average person can torch 400 calories in just 20 minutes with kettle bells. I don’t even know how long it takes on the treadmill to burn that many calories, but it’s certain as heck more than 20 minutes.

Called “girl” in Russian, a kettle bell was actually a metal weight used to measure crops. It’s a valid question, but in reality, kettle bells and dumbbells are two entirely different pieces of equipment.

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Workouts are some of the most effective ways to get rid of body fat and keep fit. Kettle bell routines are great exercises you can do to lose a good amount of weight and tone your abs.

We have come up with 10 kettle bell exercise routines that will help you burn fat all over your body. As you probably know, weight loss is simply burning more calories than you intake.

Another great thing about our selection of kettlebellexercise routines is that it also conditions all the muscles you engage. Choose a combination of these kettlebellexercise routines on different days to add some variety to your workout.

This will keep things fun and you will be able to work many muscle sets to achieve an all-round and lasting weight loss. It is also a great cardio workout as it helps to pump blood through the body while lubricating your joints 1.

Now, lift yourself back up and then raise the kettle bell up above your head until your elbows lock. If you also need to correct your posture along with losing weight, this kettlebellexercise routine for abs will do that for you.

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This routine will work your entire leg muscles, your core, your abs, and your back. Hold a kettle bell in your right hand and slowly lift your left leg off the floor.

Lean your torso downward while keeping your back straight and in line with your left leg. Keep leaning downward until your back all the way down to your left heel is straight.

By now, only your right leg is on the floor with the kettle bell hovering above the ground in your outstretched right hand. Slowly return to the starting position to complete one rep. Do this kettle bell routine exercise for 12 reps on each leg.

This simply means that you will be using a lot of muscle sets to accomplish this workout. This exercise will help you burn fat mainly in your arms and torso.

Raise it to shoulder height and then twist your wrist and lift it above your head in a swift movement. Bring it back down by reversing the process and finish it off with a squat placing the kettle bell on the floor.

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The reason simply is that it engages almost all the muscles in your body turning you into a fat burning machine. Your buttocks, hamstring, and your entire back muscles are put to work during this exercise.

Kettle bell swing routine, however, is a bit technical so it might be a little tricky to get your form right for a beginner. Lower your torso towards the floor while keeping your back straight.

This kettlebellexercise routine will put your arms and pecs to work. Grab the handles of the kettle bells instead of placing your palms on the floors as with traditional push ups.

Now lift one kettle bell off the floor towards your side while retracting your shoulder blade. This is a good kettlebellexercise for chest and it will also put your shoulders, arms, and pecs to work.

Grab the kettle bell with one hand while the other is firmly on the floor and perform a push up. This is another great kettlebellexercise for arms and will also involve all the muscles in your body.

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Hold the kettle bell in your hand close to your shoulder with your elbow pointing to the ground. Now, lower yourself into a lunge putting the corresponding leg of the hand holding the kettle bell backward.

Bring your hand back to your elbow to complete the rep. Repeat 10 of this routine to make a set. Your upper torso gets a full workout with this kettlebellexercise routine.

Even though you are seated and much of the muscles from your midsection downward are not really getting worked, this is still a good workout. So, get your butt to the floor, keep your back straight, and stretch out your legs wide apart.

Slowly lower the kettle bell back to the starting position to complete the rep. Do 10 to 15 reps of this to make one set. This workout mainly targets your back muscles and also strengthens your core and legs.

If you are a beginner, you might want to rest your free hand on something to help you maintain a good form. Lower your torso at the hip while keeping your back straight and your knees slightly bent.

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Grab the kettle bell with one hand and pull it up to your side in a smooth movement. Lower the kettle bell without it touching the floor to complete one rep. You will do 10 to 15 reps of this (depending on your fitness).

This extra workout is a kettlebellexercise routine for a stark beginner. This routine teaches you the way to bend at the hip and not arch your lower back.

Stand straight and hold the kettle bell by the base of the handle with both hands. You can rest assured if you do these exercises the right way, you will start seeing results sooner than later.

Commit to these kettlebellexercise routines and you will soon be burning calories round the clock. Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability.

Because of its shape, you can push, pull, and swing the kettle bell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now. Follow these six bestkettlebell exercises to add more muscle, melt more fat, boost your endurance, and move better.

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You’ll improve your body quickly and build the foundation for every other kettlebellexercise. HOW TO DO IT: Stand shoulder-width apart with the kettle bell between your legs and the handle inline with the bony part of your ankles.

Squeeze the handle hard, pull your shoulders backward, and crush your armpits. The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat.

Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat.

With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher. The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps.

It also builds tremendous core stability and forces you to generate power from your lower-body, transfer it up the kinetic chain, and out through your arms, which is integral in every sport. Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead.

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At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward. Carefully lower the kettle bells back to the rack position and repeat.

It’s also a safe and efficient way to bring the kettle bell to the rack position for your overhead exercises. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.

Memorize the feeling, and then swing it between your legs and return to the rack position. Because it travels more distance, the snatch builds more power than the swing or clean.

Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. The most common problem with the snatch is when the kettle bell slams on your forearm at the top.

This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder, and activates your hips too. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands.

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With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettle bell up to shoulder height with your arms straight in front of you. Stand with your legs slightly wider than shoulder-width apart, clasping a kettle bell in each hand in front of your chest with palms facing each other.

Bend your knees and lower yourself into a squat, keeping the kettle bells in the same position and ensuring you don't round your black by tensing your glutes throughout. Quickly raise your body and swap hands before doing a push-up on the other side, then keep repeating this fluid motion.

Holding a kettle bell in one hand between your legs, squat down until your thighs are parallel to the floor. Then drive one arm up, retracting your shoulder blade, and so the kettle bell is drawn to your side.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Six moves, a kettle bell and the willingness to work hard and blitz body fat.

The kettle bell is the ultimate piece of workout equipment, which will humble even the strongest and most experienced of lifters. The high reps that Roberts has you performing with the kettle bell across all exercises will set your heart rate soaring to trigger the holy grail of fat loss, the Epic effect, where you'll be burning calories for 24 hours after your workout has finished.

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Sources
1 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell
2 parade.com - https://parade.com/1137500/korinmiller/best-kettlebells/