The Kettle-bell is one of the best tools for burning fat fast.
Performed using ballistic exercises that combine cardiovascular,
strength and endurance training, the Kettle-bell is easily worth its
weight in gold. Use these five intense exercises to see the best results
possible!
Kettlebell press: Start with the kettlebell at your shoulder with your arm tucked into your side. Bend your knees and explode your body upwards. Do not leave your feet. As you straighten your legs, stretch your arm straight up into the air. Try to make the motion as smooth as possible. This exercise will work your shoulder muscles just like a dumbbell press.
Kettlebell swing: Hold the kettlebell between your legs. Quickly move the kettlebell back between your legs while bending your back, then powerfully swing it back up while straightening your back. Stop this motion when your arm is outstretched at a 90 degree angle. If this is too challenging, choose a lower weight kettlebell. This exercise will again work your shoulders and to a lesser extent, will also work your lower back.
Kettlebell lunge: Hold the Kettlebell directly above your head with your arm perfectly perpendicular to your body. Slowly move one leg back and bring your knee down until it is nearly parallel with the ground. Your opposite leg should bend to a 90 degree angel. It should look similar to a reverse lunge. Slowly return your back leg to its start position. Repeat with the other leg. This exercise is similar to any other lunge, working out your quad muscles.
Kettlebell snatch: This is a combination of the kettlebell press and swing. Start with the kettlebell between your legs. Swing it back then quickly swing it back up all the way so that your arm is directly above your head. Then swing it back down between your legs and back up. This combination exercise will burn off some serious calories while working both sets of muscles that the press and swing target.
These four exercises form a strong foundation for any Kettlebell exercise. Of course these are only a start. There are many resources for finding more exercises and more directions and i encourage everyone to take a look. Remember that when doing a kettlebell routine, all the exercises should be smooth. Don't be jerky and don't use weights outside of your abilities and strength. Incorporate many different exercises into a five minute routine before taking a break and starting another set of different exercises. It might seem like all these exercises can be done with a dumbbell, but not in the ballistic manner that Kettlebell's allow. These routines not only work your muscles they also burn fat and calories fast.
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Kettlebell press: Start with the kettlebell at your shoulder with your arm tucked into your side. Bend your knees and explode your body upwards. Do not leave your feet. As you straighten your legs, stretch your arm straight up into the air. Try to make the motion as smooth as possible. This exercise will work your shoulder muscles just like a dumbbell press.
Kettlebell swing: Hold the kettlebell between your legs. Quickly move the kettlebell back between your legs while bending your back, then powerfully swing it back up while straightening your back. Stop this motion when your arm is outstretched at a 90 degree angle. If this is too challenging, choose a lower weight kettlebell. This exercise will again work your shoulders and to a lesser extent, will also work your lower back.
Kettlebell lunge: Hold the Kettlebell directly above your head with your arm perfectly perpendicular to your body. Slowly move one leg back and bring your knee down until it is nearly parallel with the ground. Your opposite leg should bend to a 90 degree angel. It should look similar to a reverse lunge. Slowly return your back leg to its start position. Repeat with the other leg. This exercise is similar to any other lunge, working out your quad muscles.
Kettlebell snatch: This is a combination of the kettlebell press and swing. Start with the kettlebell between your legs. Swing it back then quickly swing it back up all the way so that your arm is directly above your head. Then swing it back down between your legs and back up. This combination exercise will burn off some serious calories while working both sets of muscles that the press and swing target.
These four exercises form a strong foundation for any Kettlebell exercise. Of course these are only a start. There are many resources for finding more exercises and more directions and i encourage everyone to take a look. Remember that when doing a kettlebell routine, all the exercises should be smooth. Don't be jerky and don't use weights outside of your abilities and strength. Incorporate many different exercises into a five minute routine before taking a break and starting another set of different exercises. It might seem like all these exercises can be done with a dumbbell, but not in the ballistic manner that Kettlebell's allow. These routines not only work your muscles they also burn fat and calories fast.