Kettlebell Exercises For Weight Loss

Kettlebell training encourages you to use your entire body to move. Because of the kettlebell's displaced weight and uneven balance, you cannot easily lift it or exercise with it by isolating certain muscle groups. According to Brett Jones, a certified kettlebell instructor in Pittsburgh, Pennsylvania, the full-body approach in kettlebell training burns more calories than steady-pace aerobics, strengthens all muscles in your body in less time and helps you gain muscle.

Kettlebell Swings

A kettlebell swing is the fundamental movement pattern that Jones recommends you start with. It teaches you proper spine and hip alignment, breathing patterns and force transference from your lower body to your upper body. Hold a 30-pound kettlebell with both hands in front of your body. The weight should be hanging down in front of you. Stand with your legs shoulder-distance apart, and point your feet forward. Bend your torso forward and your knees slightly to initiate the swing. Inhale when you swing the kettlebell up until your arms are parallel with the ground. Exhale and bend forward at your hips as you swing the kettlebell between your legs. Push your hips forward and your legs against the ground to swing it back up again. Do this exercise for 30 seconds as fast as you can for three to four sets. You can also do this with one arm.

One Arm Kettlebell Squats

This exercise increases the stabilization strength in your shoulders and arms while moving your body in a deep squat. Stand tall and hold a 20-pound kettlebell above your head. Squat down as low as you can, looking up at the kettlebell at the same time. Extend your left hand to the ground for balance. Keep your knees and feet pointing forward. Hold the deep squat position for two seconds, and stand back up. Do five to six squats for two to three sets per arm.

Kettlebell Clean and Press

Like the kettlebell swings, this exercise teaches you to use your lower body to transfer force into your upper body. Hold a 30-pound kettlebell in your right hand with your palm down. Stand with your legs shoulder-distance apart. Slightly rotate your arm inward so that your thumb is facing towards you, and bend your torso forward slightly. Push your hips forward and your legs against the ground, and lift the kettlebell up to your shoulder by swinging it up and bending your arm. The kettlebell should roll around your hand so that it rests on your forearm with your knuckles facing out to your right. Keep your arm close to the center of your body. Your buttocks should be pushed forward like you are sitting on a bar stool.

Bend your legs to push against the ground again, and press the kettlebell up above your head. Hold the position for one second, and lower the weight down to your shoulder. Return to the starting position, and repeat the exercise for one minute for three to four sets.