Powerful Kettlebell Workout Routines

Updated on July 19, 2019
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I am a Fashion Blogger who also happens to write freelance for a few publications. I specialize in fitness, health, beauty, and fashion.

What Is a Kettlebell?

A kettlebell is made up of a cast-iron cannonball with a handle on top. They come in various weights. Pavel Tsatsouline, a former Soviet elite Special Forces trainer, introduced it to the United States in 1998. They are versatile because many exercise routines can be carried out, activating many muscle groups, thereby leading to a great workout. They are great for both building muscle strength and endurance.

The following are effective and popular kettlebell exercises.

The Kettlebell Swing

This is an exercise routine that starts with the hips being apart and the individual having a firm grip on the handle of the bell. The knees and hinges are bent so as to allow the kettlebell between the legs. The kettlebell is swung forward to chin height while straightening the legs and repeating the process. It builds and improves muscles of the posterior. It also improves cardiovascular fitness, burns fat, and improves mobility and strength.

Kettlebell Swing

Kettlebell Swing
Kettlebell Swing

One Arm Kettlebell Swing:

This is a one-arm swing, which allows the core to stabilize the torso thereby making this exercise very good for building abs, as well as strengthening the muscles around the rotary cuff, developing triceps, and biceps.

Single Leg Deadlift:

The trainee stands upright, legs apart and the kettlebell placed between the legs. He then bends over by hinging at the hips and raising his right leg up behind him while ensuring the leg is straight. The ball is then picked up with the left hand by reversing the movement of his right leg. The procedure can be repeated for a number of times and then performed on the other leg. This exercise is good for building the hips and butts while improving the trainee’s balance. This exercise is good for anyone recovering from hamstring and hip injuries.

Kettlebell HIIT Workout

Around the World:

The trainee stands with his legs apart while gripping the kettlebell with both hands. A rotation of the hip allows him to swing the kettlebell to one side while initiating a counter swing with a powerful rotation of the hip to the other side. The pendulum motion is maintained by alternating the hip rotation. This exercise helps strengthen the core and provides a tough workout.

Jessie Hilgenberg - Bodybuilding - Athlete - Weight Training with Kettlebells - Lunges
Jessie Hilgenberg - Bodybuilding - Athlete - Weight Training with Kettlebells - Lunges | Source

Kettlebell Lunges:

This is an exercise executed by holding the kettlebell just in front of the shoulder with the hands facing forward. It could be made a more challenging exercise by extending the arm overhead and holding it in this position throughout the duration of this exercise. It helps build and strengthen the core, as well as the glute muscles and hamstrings, by creating tension around those muscle regions.

Turkish Getup:

The trainee lies face up while holding on to the kettlebell with his right hand extended straight up. He then proceeds to get up of the floor in such a way as to not use his left arm to assist him. The goal is to utilize the ab muscles to lift your body up and your legs to stand. This exercise is used by professional athletes to condition their body to physical exertion. Remember, in order to avoid muscle imbalances, you should always alternate sides during an exercise. The general rule, do a five count exercise with the kettlebell held in the right hand, and then alternate to a five count formula using the left hand to hold the kettlebell.

Functional Training
Functional Training | Source

Fat Burning Exercise Combination:

The use of the kettlebell as an excellent weight loss tool can be achieved through a combination of exercises that ensures an inferno of calories are burnt. The timing and combination of exercises required for weight loss and the development of the cardiovascular system are usually determined by fitness coaches and experts.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2016 Amethyst Cheairs


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