Kettlebells were first cultivated by strongmen in Russia over three hundred years ago, and are now at the forefront of fitness programs around the country. The American Council on Exercise (ACE) recently performed a study to analyze the energy cost and exercise intensity of kettlebell workouts and found that during a twenty-minute workout, participants burned at least 20.2 calories per minute, which is the equivalent of running a six-minute mile pace. The study supports the claim that performing kettlebell exercises will lead to fat loss.
Kettlebell Deadlift
The kettlebell deadlift is similar to a traditional deadlift and targets the glutes, quadriceps and back muscles. Stand with your feet hip-width apart with a kettlebell beside each foot. With your arms straight at your sides, squat down so that your thighs are parallel to the floor and firmly grasp the kettlebells. Keeping your back straight, stabilize your core and push upward through your heels to straighten at your waist and knees. Once you reach full standing position, slowly return to the lowered position. Complete three sets of 10 to 15 repetitions.
One-Arm Kettlebell Swing
The power for the one-arm kettlebell swing is not generated by the arm, but rather the glutes, hamstrings and quadriceps. Stand with your feet shoulder-width apart with a kettlebell resting between them. Bend at the waist and the knees to squat down to the starting position. Firmly grasp the kettlebell, flatten your back and look straight ahead. Create an explosive upward movement with your hips and allow the kettlebell to propel upward until your arm reaches a horizontal position. Allow the kettlebell to swing back down between your legs, without touching the floor, and repeat the explosive movement upward. Repeat the movement until you have completed the desired number of repetitions, and then switch arms. Remember, this is not a shoulder exercise, but is completely reliant on the power generated from your hips. Perform three to four sets of 5 to 10 repetitions per arm.
One-Arm Kettlebell Snatch
The kettlebell snatch is another powerful exercise that requires momentum from the hips. Stand with your legs shoulder-width apart and a kettlebell between your feet. Bend at the hips and knees to squat down to the starting position. Firmly grasp the kettlebell, flatten your back and look straight ahead. Simultaneously pull the kettlebell toward your body, as if you were starting a lawn mower, and explode with your hips, driving them upward and forward. As the kettlebell reaches slightly above shoulder height, punch upward to fully extend your arm to complete the snatch. In the final position, you should be standing in an upright position with an erect torso, straight legs, and your arm extended straight above your head. After completing the desired reps, switch to your other arm. Perform three sets of 5 to 10 repetitions per side.
Kettlebell Renegade Row
The kettlebell renegade row is a total-body move specifically targeting your back, arms and core. Place two kettlebells on the floor, a shoulder-width apart. Begin in push-up position with your hands supporting your upper body on the kettlebells and your arms fully extended. Straighten your back, keep your butt down and stabilize your core. Transfer your weight to your left hand while pulling the kettlebell in your right hand upward toward your chest, keeping your arm close to your body and your elbow high. Hold this upward position for a count of one and then, with control, lower the kettlebell back down. Perform the movement with the other side. Complete three sets of 5 to 10 repetitions on each side.
Double Kettlebell Push Press
The push press utilizes momentum from your legs and hips while targeting the muscles of the shoulders, back and upper chest. Hold a kettlebell in each hand at shoulder-height, with your elbows bent and the weights held close to your body. With your legs hip-width apart, squat down two to three inches, keeping your core contracted. Immediately reverse direction and thrust your hips upward while simultaneously pressing the kettlebells overhead with your arms. Use the momentum from your legs to assist you in propelling the kettlebells upward until your arms reach the locked-out position. Slowly lower the kettlebells back down to your shoulders to repeat the movement. Complete three sets of 8 to 12 repetitions.
Member Comments