Fans of kettlebells love their shape for a reason: exercises that incorporate kettlebells combine both strength training and cardio for a calorie burn that will save time. The amount of calories burned during a kettlebell workout can be extremely high.
According to the experts, the average person will burn around 400 calories in twenty minutes. Additional research revealed that exercising regularly with kettlebells will decrease your shoulder, neck, and back pain because it strengthens your upper body muscles and your core.
If this sounds like something you want in your life, keep reading to find tips on choosing the right kettlebell as well as a few calorie-burning movements you can try.
Safety First
If you are new with using kettlebells, you should know that there’s a bit more involved than simply lifting weights. Since many of the movements require you to swing the kettlebell, you need to be sure you’re handling it properly to avoid injury.
Start out with a lighter weight than you think you need- and try the following exercises to figure out if it’s the right one for you. Once you’ve determined the best one for you, keep reading for some other effective kettlebell movements.
Kettlebell Dead Lift
The deadlift is very effective when it comes to helping to make corrections to your posture- plus, they give your butt a nice lift as well. Simply start by holding a kettlebell (between 10 and 20 pounds) in one hand- lifting your opposite foot off the ground slightly.
Keep your back in a neutral position and lean your torso forward, keeping your lifted leg in line with your body. The kettlebell should be lowering to the ground. Make sure to keep the shoulder blade on the side of the leg that you’re lifting pulled down your back.
Then, with your back straight, you should return to the upright position. This is one rep. You should do three sets of 12 reps on each side (a total of 24 reps for each set).
Turkish Get-Up
After this movement, your arms are going to be tired- but it will be worth it for the definition and strength you will get. Simply start by lying on your exercise mat face up with your right arm pointing to the sky and your right knee bent.
You should have your left arm out to the side, a bit lower than your shoulder. Focus on your right hand and bring yourself to a sitting position without lowering your right arm. Lean into your left had to get ready for the next move.
Press your left had into the ground to lift your pelvis off the ground, maintaining your focus on your right hand. Then, shoot your left leg back, placing weight on your left knee, which should be directly under your left hip. Your right arm should still be extended to the sky and your left hand on the floor.
Push off the floor with left hand, keeping your torso upright. Bring yourself to a standing position. Then, reverse the movements to return to your starting position. You will do six to eight reps per side.
Kettlebell Windmill
This is a double-kettlebell move and is a killer- but it’s effective for toning your whole body. The focus is on your torso and obliques- and you’ll find that you have a smaller waist in no time. Start by standing with your feet just a bit wider than your hips.
Your left foot should be rotated outward and your right arm raised above your head. Make sure that you focus on the kettlebell.
Then, shift your hips to the right, but don’t allow your pelvis to swing behind you. Then, as you shift your hips the kettlebell will shift also- you will feel approximately 60 percent of your weight on your right foot.
Next, lower your torso so that the kettlebell hovers just above the floor. Make sure that you’re keeping your body as flat as you can with your shoulders, hips, and ankles in one plane. This position is much like a yoga move known as the tight triangle.
Bring your left hand towards your left shoulder in a bicep curl, while making sure you keep your torso still. Your left arm should be kept in a bent position and your right arm should still point to the skyas you come back to standing. Your waist should be doing the work to keep your torso upright.
You will complete this rep by extending your left arm overhead, allowing your shoulder to do the work. To end, you should lower your left arm back to the starting position.
These three movements are excellent for burning calories fast- which will help you lose fat quickly. Make sure that you use them safely- don’t try to overdo it and end up hurting yourself.
