3 Easy Kettlebell Exercises that Get Results

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easy kettlebell exercises that actually get resultsAre you looking for an easy, effective, and fun way to switch up your workout routine? Look no further than the handy dandy kettlebell! They provide fun, targeted exercises that can really transform your body. Here are 3 easy kettlebell exercises that get results!

The benefits of kettlebell workouts

  • Increased endurance
  • Rapid fat loss
  • Muscular strength without the added bulk
  • Increased core stability
  • Full-body workout
  • Stronger back
  • Rehabilitated shoulders
  • Flexibility
  • Mental toughness
  • Decreased musculoskeletal pain
  • Twice the results in half the time

3 Easy Kettlebell Exercises that get results

1. The Swing

The Swing Kettlebell Workout

The swing is a simple and fast way to incorporate a very athletic movement into your routine while burning a ton of calories. It looks easy but can take time and practice to perfect. What’s great about the swing is that it combines strength training with cardiovascular conditioning AND fat burning. When I first saw someone doing this exercise at my gym it looked intimidating and challenging to me and felt awkward when I first tried it. Now it’s one of my favorite full body exercises.

The key to getting real results with this exercise is to work your way up to a heavy kettlebell to ensure you are pushing your body to full capacity. Start out with a 20 pound kettlebell and work your way up to a 35 or 40 pound kettlebell.

How You Do It

  1. Stand straight with your legs extended about a foot wider than your hips
  2. Hold the kettle bell with both hands by the handle in between your legs
  3. Hinge forward at a 90 degree angle swinging the kettlebell between your legs and then back up to should height in a controlled and fluid motion
  4. Make sure you are using the strength of your legs, arms and booty to lift and lower the kettle bell – not your back
  5. Perform 3 sets of 20

Works: hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip

2. The Goblet Squat

goblet squat kettlebell workout

The trick to getting results with the goblet squat is by working your way up to a heavy kettlebell (35-40 pounds). Start with a 20 pound kettlebell and slowly work your way up. The other trick is to squat lower than you naturally would so you’re working your booty muscles at their highest capacity.  I try to make my booty almost hit the floor. I’ve definitely noticed my booty shape up over the last several months by perfecting this exercise and performing it on a regular basis.

How You Do It

  1. Lift the kettlebell holding both sides of the handle firmly in front of your chest
  2. Stand straight with your legs extended about a foot wider than your hips
  3. Squat as low as you can – projecting your booty out as much as you can while keeping your neck and spine in alignment with your movement
  4. Perform 3 sets of 20

Works: quadriceps, hamstrings, core, glutes, and calves.

3. The Row

row kettlebell workout

The row is an easy and effective way to build a sexy, strong back and core. The range of this exercise feels very short, which can cause a lot of people to pull the kettlebell up too far —don’t over exaggerate the range by pulling it up too far—, your elbows should just come past your ribs and that’s enough. I would start with a 10 or 15 pound kettlebell and work your way up to a 20-30 pound kettlebell.

How You Do It

  1. Hold the kettlebell handle in your right hand with your arms hanging straight at your sides. Step your left foot a few feet in front of your right foot
  2. Bend at your waist so your torso is at a 45-degree angle to floor, keeping your spine long and straight
  3. Lift the kettlebell to your stomach and lower it back down
  4. Perform 2 sets of 15 on each side

Works: upper back, shoulders, biceps, abs

If you found this article helpful, you might also be interested in these tips for getting fit while pregnant!

 

 

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