But sometimes it helps to get a bit more focused forearm work, too, and that's where the bottoms-up clean to rotation from Men's Health fitness director Ebenezer Samuel, C.S.C.S., comes in. But holding a kettle bell upside-down, the bell overhead, requires fine balance and control from your smaller forearm muscles.
“If your forearms aren't fully perpendicular to the ground, the bells will tip,” says Samuel. “And we finish with forearm rotation,” says Samuel, “forcing that much more control during the motion.”
All of this gives your forearms little chance to rest, pumping them up and keeping your mind in the game, too. Hinge forward, keeping your core tight, then explode through your hips, driving the kettle bells upwards.
“You can also use this as a warm up,” says Samuel, “ramping your heart rate and exciting your muscles for the challenges to come.” For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts.
If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This 30-day challenge led by trainer Kasia Kernel will have you going bells to the wall for a stronger body.
If you follow Kasia Kernel on Instagram, you know the Seattle-based trainer comes up with some pretty wild workouts. This month-long challenge is broken down into four weeks: On the first five days of each week, you'll do a move that targets either your upper body, lower body, core, or cardio.
By the end of the month, you'll be able to perform two supersets with 10 moves each, thanks to the all-over strength and keep-on-pushing endurance you've built up. Hinge from hips to grab kettle bell from floor with right hand.
Clean kettle bell up to shoulder by thrusting hips forward and propelling the kettle bell up vertically by thrusting hips forward, then pulling right elbow back and tight to side. D. Step back to start, hinging at hips to lightly touch kettle bell to floor; repeat on the opposite side with kettle bell in the left hand.
Start with kettle bells at shoulders, palms facing out. Press right kettle bell overhead, rotating palm to face away from body.
Step right foot forward about two feet, weight in the right leg. Hinge at hips to grab kettle bell from floor in left hand.
C. Let gravity take over, bringing the kettle bell back between legs and continue swinging. Start in a lunge position, right foot forward, holding ball of kettle in both hands.
C. Use heels to drive off floor, jumping and switching legs so left foot is in front and torso and kettle bell are twisted over left knee. Start lying on back with kettle bell in right hand right next to right shoulder.
Each of these five movements targets a specific area of your body plus your cardiovascular system, giving you a total-body workout. The key is getting your heart rate up and keeping your movements dynamic!
(To take your workout to the next level, try considering your heart rate zones.) To give your muscles time to recover from your week of killer workouts, take a day off from the gym.
Start in plank position with kettle bells on either side of hands. Jump feet up to squat position, grab kettle bells, holding them with arms long at sides, and jump up.
Start standing with feet hip width apart. Hinge forward at hips until back is parallel to floor, holding one kettle bell in each hand.
Bend right elbow, drawing kettle bell up to right side. Start standing with kettle bell racked in right hand at shoulder height.
Step right foot back into a curtsy lunge. C. Stand back up and drive right knee up to a 90-degree angle, balancing on left leg while pressing kettle bell overhead.
Start in a squat position, holding the ball of the kettle bell with both hands at chest height. Jump up, bringing feet together while pressing the kettle bell over head.
C. Jump feet back out, lowering kettle bell and returning to squat position. Start in boat pose, holding kettle bell in both hands.
Raise legs and shoulders a few inches off the ground. Bicycle knees, weaving kettle through legs to create figure eights.
Real talk: Recovery days are just as important as work days—they help keep you from over training and overtaxing your muscles. (Related: How I Learned To Love Rest Days)
Step right leg back into a reverse lunge. Pause at bottom of lunge, then weave kettle bell under right leg and grab with left hand.
On the next set, step back with left leg. Start in plank position with a kettle bell in one hand.
Lift the kettle bell, keep elbow close to side, then lower back down. Start in standing position, feet hip width apart.
Step out to a lateral lunge on right side, bringing kettle bell to outside right knee. C. Step back to center, while bringing kettle bell up and overhead to your left.
Start in a curtsy lunge, right leg behind left. Hold kettle bell in each hand on either side of knee.
Start on back with knees bent at a 90-degree angle. Hold kettle bell in both hands, touching knees.
Extend arms and legs, reaching kettle bell overhead and legs out straight. Nobody part gets left behind with today's workout.
Put all of your effort into working your upper body, lower body, and core (consider it your most important muscle group) with this quick circuit so you can end the week on a strong note. After this week's tough workout, you might feel some soreness around your glutes and abdomen.
Spend your day working through these six stretches to help your body get back into tip-top shape. Start standing with feet together, kettle bells racked at shoulders.
Jump to a lunge position with right left in front of pressing kettle bells overheard. Place kettle bells on floor shoulder width apart.
Hold for a second at the bottom, then push back up. Start standing, legs hip width apart, holding ball of kettle bell at chest height.
Step right foot back into a reverse lunge and twist torso and kettle bell over left knee. C. Stand up on left leg, lifting right knee at a 90-degree angle.
Step back into reverse lunge and repeat. Start in a squat position, kettle bells racked at shoulders.
Jump feet out to a wide stance, pressing kettlebell's overhead. Start in boat pose, holding ball of kettle bell in both hands.
Raise legs and shoulders a few inches above the ground. C. Press kettle bell straight up over head then bring back to center.
Now that you're in the homestretch of this challenge, you'll likely be feeling stronger and more resilient, so you should be ready to tackle this heart-pumping workout. You're so close to the end of this challenge, which makes taking care of your body even more important!
Give your muscles a break so you can come back strong for the final two days of workouts. The last day of a challenge is no time to take it easy!
Is going for a run every single day starting to wear a little thin? Perhaps, your ‘one form of exercise’ is spent trying to burn off your kids’ energy.
Either way, you can do wonders for your fitness and strength with a single kettle bell and abiding to the #stayathome guidelines. Today's workout, programmed by our Fitness Editor Andrew Tracey, follows a 30-minute every-minute-on-the-minute (Mom) pattern.
MH Fitness Editor Andrew Tracey has got your workouts on lockdown With the kettle bell between your legs, hinge at your hips, swinging the weight backward (A).
Standing tall, hold the weight close to your chest (A). Sink your hips and drop into a squat (B); at the bottom, your elbows should be between your knees.
Assume a press-up position, but with the kettle bell on its side under your left hand. Sign up to the Men's Health newsletter and kick start your home body plan.
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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. While other weights can quickly get boring and stop helping you achieve your gains, you will find that kettle bells are far more versatile.
You will find few options which are just as effective as the kettle bell if you are looking to develop your lower body or even your arms. If you are only seeking to learn one of these aspects, feel free to skip ahead to the info that you need.
These 20 workouts will be accomplished over the course of a month or slightly longer, depending on your choice of rest periods. These sets will work you out in an ascending pattern which gives you adequate time to warm up.
You will find that stretching during these rest periods is an excellent way to keep yourself from pulling a muscle. Ensure that you do not skip rest periods while you are working out, this can result in injury, or even worse.
As with any other intense workout challenge, you will lose a good deal of weight in fat, as you build up more and more muscle. This challenge is meant to be undertaken by those who are tired of their daily workout and ready for something new.