The kettlebell is a great way to tone your body and burn calories fast. Furthermore using a kettlebell will keep your metabolism raised even after you’ve completed your workout. A study by the American Council on Exercise showed that a 20 minute kettlebell workout can burn up to 400 calories. A kettlebell workout combines strength training with cardio and it increases your flexibility and co-ordination. Kettlebell exercise will increase your strength and help to develop lean toned muscle. Kettlebell exercises offer a wide range of movements that target every muscle group for a full-body workout.
Kettlebell Exercises
- Russian Kettlebell Swing
- Start by holding the kettlebell with both hands below the groin with your feet hip-width apart
- Keep your core engaged and guard against rounding your spine
- Bend your knees a little and use your hips and glutes to push the kettlebell into a swing
- Bring the kettlebell to chest level
- Let the kettlebell swing back to its starting position and beyond
- (See the video clip in the sidebar)
Kettlebell Goblet Squat
- Stand with your feet shoulder-width apart and your feet slightly turned out. Hold the kettlebell by the horns in two hands up by your chest.
- Squat down until your hamstrings are on your calves. Keep the kettlebell in front of your chest and keep your back straight and your weight on your heels
- Exhale and push up into your starting position
Kettlebell Push Press
- Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through your legs and hips as you pull upwards. Rotate your wrist as you do this so that your palm faces forward
- Bend your knees slightly and keep your body upright
- Drive through your heels upwards to create momentum. Press the kettlebell overhead by extending and locking your arm
- Lower the kettlebell to perform the next rep
Kettlebell Deadlift
- Stand with feet shoulder-width apart with the kettlebell between your legs in line with your ankles
- Bend from the hips and grab the kettlebell with both hands. Lift the kettlebell driving your hips forward. Make sure your back is flat not rounded and your chin is tucked in.
- Hinge through the hips to return the kettlebell to its starting position