Kettle bells are not new in fitness industry but are gaining popularity these days very rapidly. If utilized correctly, Kettle bells will get you a very well-toned body, strength and conditioning. Kettle bell workout routines give amazing results to both men and women. According to a research, kettle bells can burn 40 to 50 percent more calories as compared to a regular strength building workout. This workout is specially designed to target your shoulders, back, butt, core, arms and your overall body.
Now let’s have a precise overview of different types of Kettle bell exercises and their effects on various body parts:
Russian Kettle Bell Swing
This exercise is for beginners and has amazing effects to shape up your Shoulders, back, hips, gluts, and legs. The demonstration below shows how a Russian Kettle Bell Swing is done correctly.
Tips and Tricks
- The arms and shoulders should only play a minimal role in the swing, the power coming from the hips
- Do not allow the kettle bell to pull you down and forward. Keep this movement in the hips and do not allow your lower back to take the majority of the load.
Single-Arm Kettle Bell Swing
It is suitable for the beginners and intermediates and targets your shoulders, back, hips, gluts, legs. To achieve the perfect form for a single arm kettle bell, place one kettle bell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettle bell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettle bell straight out. Let the kettle bell swing back between your legs and repeat. Switch arms with each set.
Two-Arm Kettle Bell Row
People who are beginners or Intermediates and need to tone up their back, arms and shoulders, then Two-Arm Kettle bell Row will be a right choice. Make sure your form is correct your back is in the right position.
- Place two kettle bells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
- Grab both kettle bells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
Kettle Bell Figure-8
For intermediates, Kettle bell Figure-8 will condition their arms, back and abs and bring wonderful results.
- Place one kettle bell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
- Pick up a kettle bell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.
Kettle Bell Goblet Squat
It is ideal for intermediates and targets legs, gluts and back.
- Stand holding a light kettle bell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Kettle Bell High Pull
If you need to reduce fats from your shoulders, arms, gluts, legs, this type of Kettle bell workout is good for all the Intermediates.
Note: Kettle bell is actually a heavy tool that needs proper technique to obtain the desired results. Although you can try out Kettle bell exercises with the help of videos but it is highly recommended to do its challenging moves under the observation of a certified kettle bell instructor.
