Kettlebells are adaptable free weights that can help you build strength, add tone, and meet your weight loss goals. Most kettlebell exercises have you using many different muscle groups for each routine, this helps to sculpt your muscles and blast the fat away.
Unlike dumbbells or barbells, kettlebells can be used for swinging exercises and ballistic (or explosive) movements so you can add a completely different aspect to your workouts.
And, since the heaviest part of the weight is hanging away from your hand, you will have to work harder and engage more muscles to perform exercises correctly.
Kettlebell Swing
The kettlebell swing is one of the most powerful full body kettlebell exercises. With the nature of the swinging motion, you can combine strength training with a high level of cardio conditioning.
Exercise Instructions:
Demonstration of the Kettlebell Swing
Tips:
Kettlebell Clean and Press
Like many of the kettlebell exercises, the clean and press is a full body exercise that works upper body, core, and lower body muscle groups. This a good exercise for using light weight and doing a cardio workout. If your goal is added muscle, this exercise will help to add impressive strength and additional muscle mass.
What is a Clean and Press?
The "Clean" is when you hoist the weight from the ground up to your shoulder area. The "Press" is when you raise it to its full height after letting it rest at your shoulder.
Exercise Instructions:
Kettlebell Clean and Press Demonstration
Kettlebell Windmill
The kettlebell windmill is a full body exercise that targets your core and other abdominal muscles. This exercise resembles a toe touch.
Exercise Instructions:
Demonstration of Kettlebell the Windmill
Kettlebell Goblet Squat
The kettlebell goblet squat is one of the most effective kettlebell exercises for working the midsection and legs. This squatting exercise will help to improve your balance and strengthen your core area (lower back, hips, and legs.)
Exercise Instructions:
Kettlebell Exercises are ideal for a time-saving calorie burn. Combining cardio and strength training together with these explosive exercises will provide you with a complete workout in 20-30 minutes, The number of calories you can burn using kettlebells can be amazing. A study by the American Council on Exercise found that a person can burn 400 calories in 20 minutes doing kettlebell exercises.
Interval Training with Kettlebells is a fantastic way to combine cardio and strength training. The explosive makeup of kettlebell exercises already has an element of high intensity built into most kettlebell workouts. Just the swinging alone will make the exercises more dynamic or powerful, and can completely change the workout experience.
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