By now, you’ve probably heard about the kettlebell craze that has taken over the fitness world. So let’s spice up your workout routine with 3 of the best kettlebell exercises.
Fitness gurus everywhere got excited about the growing trend and there’s a good reason why these scary-looking cast-iron weights are showing up in gyms.
They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.
Researchers recently found that by doing kettlebell exercises for 20-minutes you can burn almost 400 calories – the equivalent of running a six-minute mile pace, or cross-country skiing uphill at a fast pace.
This is just one of a long list of benefits. You’ll not only get a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency.
With kettlebells you’re working the body in a completely different way. This is because the kettlebells weight isn’t evenly distributed, so your stabiliser muscles have to work extra hard to keep your body balanced.
Top 3 Kettlebell Exercises
Start with the first move and do the exercises back-to-back with as little rest as possible. Rest for two minutes then repeat for a total of three circuits.
Not only will your heart rate go through the roof, but you’ll get an all-over burn in less than 30 minutes.
1. Two Handed Kettlebell Swing
Here’s how to perform this exercise that works your butt, back, shoulders, and hips:
- Grab a kettlebell with both hands, letting the bell hang in front of you.
- Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips.
- Immediately stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals.
- Drop back to the starting position.
2. Kettlebell Chest Pass Rotation
Here’s how to perform this exercise that works your butt, back, abs, and arms:
- Stand with feet shoulder-width apart and hold your kettlebell in front of you with both hands.
- Keeping your elbows close to your body, contract your abdominals and rotate your torso to the right, pressing the bell out once you’re all the way around.
- Pause, then return to the start, this time rotating your torso to the left and pressing the weight out to the left.
3. Kettlebell High Pull
Here’s how to perform this exercise that works your butt, back, shoulders and legs:
- Stand with your feet wide and toes pointing out to the sides.
- Hold your kettlebell in front of you with both hands.
- Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned.
- Pause, then push back up through your heels.
- Row the kettlebell up towards your chest once you’re back up standing before lowering it back to the starting position.