Kettlebells can be used for a variety of exercises and moves. However, there are a few exercises you should learn first, including the basic deadlift and kettlebell swing. You can move on to more advanced moves once you have built up strength with these. When using your kettlebell, your form is your greatest asset.
Russian Kettlebell Swing
Start with this exercise to learn how to use a kettlebell. To do the rest of the workout, you must be able to do this. Continue working on this one until you get it right, then move on to the next. Watch this YouTube video to learn how to do this exercise properly:
https://youtu.be/bMQHAmCXJAI
Maintain a straight posture. Spread your feet slightly wider than shoulder-width apart. Hold the kettlebell handle with both hands. Face your palms inward. Lower your body slightly by bending your knees.
The hips will move backward as a result. Swing the kettlebell with straight arms as you drive your hips forward. Don’t go higher than shoulder height, but reach for it. Engage your glutes and core.
Sumo Squat
Here’s another basic move: bend at the knees and grab the kettlebell between your legs with both hands. Make sure your back is straight and your abdominals are engaged. Squat, push your hips back, bend your knees. Go as low as you can, but don’t force it.
This YouTube video shows how this exercise works better:
https://youtu.be/3h1A9GfB07w
When you do these moves, pay attention to your form. Getting your form right is more important than doing more.
Kettlebell Figure Eight
The move works your core and hamstrings, while also getting your heart rate up. This is a more advanced move, so make sure you are familiar with the basics before moving on. Ben Wegman developed this move at The Fhitting Room in NYC (https://www.fhittingroom.com/). Learn how it’s done in the video:
https://youtu.be/xpHWMC2_e3c
The Ultimate Fat Burner
Actually, these are just kettlebell swings with one hand. This move works your shoulders, back, core, glutes, quadriceps, and hamstrings. The core muscles and the grip are very challenging. Watch the video to learn how to do this exercise:
https://youtu.be/lax7Em1FzYA
To prevent injury, you should maintain a flat back, not lift with your shoulders, and keep your neck straight.
Top 3 Reasons Why You Need to Read this Fitness Motivation eBook and Include Kettlebells in Your Workout Routine
Kettlebells have become increasingly popular in recent years, and the reasons why are easy to see. A kettlebell workout can help you improve your overall strength, endurance, and cardio health while increasing your mobility and flexibility, too. It’s no wonder so many people have begun putting kettlebells at the center of their workouts!
1) It improves muscle tone
Muscle tone is great for a number of reasons, including better overall body composition and metabolism. Not only does muscle tone prevent you from adding extra fat, but it also helps your body look leaner as well. If you’re after a muscular build without looking bulky, kettlebell training can help. Resistance training like kettlebell exercises involves contracting muscles against some type of resistance (the weight of a kettlebell or dumbbell), and over time your muscles will respond by getting bigger and stronger. The more muscle you have on your frame, the more calories you burn at rest—and that’s just one reason why kettlebell training is worth considering.
2) Helps burn fat more effectively
Although kettlebell workouts do burn a lot of calories, they also boost your metabolism, which helps you burn even more calories. In one study, two groups of women exercised for two weeks—one group with kettlebell training and one without. The women who used kettlebells burned 52 percent more fat than those who did not. Plus, kettlebell workouts help build muscle mass and increase your resting metabolic rate by as much as 15 percent, both of which aid weight loss.
3) Burns more calories than other workouts
When using kettlebells, a substantial amount of calories are burned, making it a good option for those who want to lose weight. The results vary depending on how much you weigh and your exertion levels, but in general up to 500 calories can be burned by 45 minutes of exercise. In contrast, running only burns about 300 calories per hour—and if you have a large frame and high body fat content, that figure may be as low as 225. If you’re trying to get into shape, then kettlebell training is a good place to start.
The benefits of kettlebell training don’t stop at your muscles. It’s no secret that a full-body workout will give you a killer physique, but did you know that kettlebell training can help tone your body faster than traditional weight-lifting? A recent study from Chosun University (Seoul, South Korea) found that those who do high-intensity interval training with kettlebells three times per week significantly increase their aerobic capacity and muscle strength without bulking up. One common misconception about weight lifting is that it will make you bulky; that’s simply not true! In fact, it takes a lot of time and effort to build muscle so it’s almost impossible to achieve by accident. All you need to lose weight is resistance training combined with enough cardio exercise. For amazing results: try these exercises for an incredible body in only six weeks!
Yes, we’re serious!: Don’t waste hours wandering around a gym trying out various machines and hoping something sticks—use that valuable time wisely instead by focusing on exercises like swings, snatches, cleans, and jerks which target multiple muscle groups at once while getting your heart rate pumping fast. What’s more—you don’t even need expensive equipment like weights or machines because all you really need are two kettlebells: one heavier one for lower reps and another lighter one for higher reps.
Are you looking for more reasons why Kettlebell Workouts are good for you? Download my new book now!
And follow me on Instagram @themaxwellalexander for workout demos.
