Kick-ass kettlebell exercises to blast fat fast

Want to get to grips with kettlebells, but not sure where to start? Try these key kettlebell exercises to blast fat and get your metabolism motoring.

Kettlebells are a great bit of kit to have at home for quick-fire workouts which are short on time but big on results. Kettlebell (KB) movements challenge the entire body, recruiting more muscles than dumbbell exercises and adding more weight than suspension training or body weight exercises.

Round the World with a kettlebell
This is a good warm-up exercise which will mobilise the body and targets the shoulders, upper back, and core.

  • Hold a KB in one hand, with your arms by your sides
  • Swing the KB around your back, and pass it to the other hand behind you
  • Continue the movement around to the front, passing it back to the first hand in front of you.
  • Repeat in one direction for 10-12 circles, then change direction for the same amount of reps.

Kettlebell swing
This fundamental KB move uses the entire body, shapes up the hips, thighs and butt, and engages the posterior chain.

  • Stand with your feet wider than hip-width apart
  • Hold a single KB by the handle with both hands, palms facing inwards and arms hanging down in front
  • Sit back into a low squat
  • Press into your heels and stand up with straight legs
  • Make this an explosive movement, thrusting your hips forward, using this momentum to swing the KB up and out in front
  • Keep the arms straight throughout (the movement comes from the momentum of the squat/thrust)
  • As the KB swings back down between your legs, move back down into a sat
  • Repeat for reps
  • Alternative: hold the KB with one hand only and do single-arm swings, either doing 10-12 reps on one arm, then swapping, or swapping between hands at the top of each rep (as the KB is out in front of you)
  • Try to perform 45-60 seconds of KB swings

Kettlebell clean
This exercise will really get your heart rate up and blast calories, whilst working your shoulders, legs and butt.

  • Stand with your feet wider than hip-width apart
  • Place a single KB on the floor between your feet
  • Squat down with chest up and spine aligned, and take hold of the KB with an overhand grip
  • Keep your core engaged and your torso straight, looking ahead and keeping the chest high
  • Stand up, pushing into the heels, and extending at the hips and knees in a dynamic movement
  • As you stand, pull the kettlebell up off the floor
  • Once the kettlebell has left the ground, pull it to your shoulder by actively "jerking" the shoulder and keeping the KB close to the body
  • Jump upwards, raising the shoulder and pulling the KB up with your arm, sending your elbow out to the side
  • Drop under the KB as it moves upwards, rotating the arm underneath the KB
  • The KB will flip over your hand - catch it on the outside of the arm, keeping your wrist straight
  • Move into a partial squat as you catch the KB, which will end up nestled into your shoulder
  • Stand up to complete the movement
  • Once you have the clean technique down, try 10-12 repetitions on one side, then swap to the other side.

Kettlebell goblet squat
This squat variation will allow you to get low and keep your torso straight and aligned.

  • Stand with feet wide, toes turned out.
  • Hold the kettlebell by the "horns" (the sides of the handle), and move it to your chest.
  • Keep the KB in this position as you sit back, taking your weight onto your heels and bending at the hips and knees.
  • Take your squat back and down, pause at the bottom, and power up.
  • Repeat for 45 seconds, rest for 15 seconds, and go again.
Comments

No Comments

Add Comment

More Related Articles

Load More