7 Exercises with kettle bells that leads to full body workout
If you’re thinking of dropping that kettle bell think again. Kettlebell workouts are probably one of the best ways to not just burn calories but also to strengthen the core body muscles. Hence, when it comes to full body workouts, kettlebells come in handy. One can perform these workouts thrice to four times a week for about 30 to 45 minutes. All you need is a kettlebell and a mat to get started. Let’s look at some power packed kettlebell workouts that can help in fat loss.
Kettle bell front squat
Squatting is one of the most fundamental exercises and when coupled with kettlebell becomes an intense one. Of the many variations, the kettlebell goblet squat turns out to be a great pick for a full body exercise. To perform this exercise turn your toes to 45 degrees by standing with your legs apart. Place the kettlebell on the ground between your legs and start squatting. Grip the kettle bell with one hand and then with the force of your hips push yourself up pulling the kettle bell upwards with you. Repeat the process with the other hand.
Kettle bell swing
The kettle bell swing is considered to be the most powerful of all kettle bell movements. It uses most muscle groups and initiates extreme fat loss and a high level of cardio conditioning. In fact it can be said that it is the foundation of kettle bell training. The swing may look easy but it takes a lot of time and a lot of effort to get it right. The technique involves projecting your arm holding the kettle bell to shoulder height. When performed correctly, this becomes a great combination of cardio and strength training.
Kettlebell Lunge Press
If you’ve been doing lunges for a while now, you can now try to make it intense but using your kettlebell while lunging. It’s a great way work your shoulders, arms, abs, legs and gluts. Stand straight and hold the kettlebell in front of your chest with both your hands. Your arms should be bent and palms should face each other. Now lunge with one leg forward and your arm holding your kettlebell raised up. Bring your legs together and stand straight while bringing the kettlebell to your chest. Repeat this for 10 to 15 times.
Want to get that extra fat off your shoulder, back, abs, oblique and hips? Try a kettlebell windmill. This is similar to the triangle pose. Hold the kettlebell in your right hand and stand with your feet apart. Now slowly raise your right arm and touch your left toe with your left hand. Look up towards the kettlebell. Repeat the process with your other arm.
Unlike popular notion, you don’t need a barbell to deadlift. Place the kettlebell between your feet on the floor. Squat and hold the handle of the kettlebell with both hands. Your arms should be straight and your back should be straight too. Now come up to the standing position again. Repeat this for 12 to 15 times. This gives your core muscles a good workout.
Kettlebell Russian Twist
Sit down with your knees bent and your back straight. Keep your legs slightly apart. Hold the kettlebell with both your hands at the chest and lean back a little. Now twist at the waist by rotating yourself from left to right and as a result swinging the kettlebell across the body. This will give your core muscles a fantastic workout.
Kettlebell high pull
The kettlebell high pull is fast, dynamic and has a lot of cardio involved. Hold the top of the kettlebell and pull it towards your shoulder while going from a squat position to standing position. Keep your wrist straight and horizontal with your elbow. Push the bell back along the same path. Do a minimum of 5 reps.
Investing time and effort in a kettlebell can only give you good results. So why not start from today? Try these seven kettlebell workouts and see the change for yourself.