Kettlebell or kettlebell exercises are some of the most complete there is. Whether you want to build overall strength or create a higher muscle workout, there are plenty of workouts with this gadget to help you do just that.
Many ignore that this type of weight is also ideal for creating routines that burn calories : up to 400 for every 20 minutes of training, according to research. Without a doubt, an object to which we must pay close attention.
Know the kettlebell routine that will work best for you in your definition stage. You can do it following the Tabata system, that is, executing the exercises for 20 seconds with 10 seconds of rest between them and between 45-60 seconds between exercise changes.
Kettebell routine to burn fat
We are going to offer you up to 9 kettlebell exercises to lose fat, but you will only have to select 5 to execute your routine. Select the ones you like best or try to vary them between workouts.
1. Cup squat
This is an excellent exercise to work the lower and upper leg muscles together, especially the thighs and calves.
How to do it?
- Start with your legs slightly wider than shoulder width apart, while holding the kettlebell with both hands.
- Squat all the way down, back straight, until your hips are parallel to your thighs and your elbows are in the middle of your knees.
- Return to the starting position and repeat the exercise.
2. Thruster with kettlebell
The thruster is a movement that involves the entire body: glutes, shoulders, arms and thighs alike. Due to its characteristics, it can be considered a more advanced level exercise than the goblet squat.
How to do it?
- Hold the kettlebell by the ring with both hands, keeping it close to your body and close to your breastbone.
- Keeping your back straight and your weight evenly distributed on your feet, lower yourself until your arms are in the middle of your knees, as in the previous exercise.
- Push your legs up to the starting position as you raise the kettlebell overhead.
3. Turkish lifting with kettlebell
This is a full body movement that will stimulate the main muscle groups in your body. This is an advanced move and a bit complicated.
How to do it?
- Begin by lying on your back with your left leg straight and your right knee bent.
- Hold the kettlebell with your right hand. Always keep your right hand pointing to the ceiling and your left arm at your side.
- Use the strength of your trunk and your right leg to move up to your left forearm.
- Flip over to your left hand and lift your hips high enough to plant your left knee underneath.
- Then roll into a squat position, and from there, get up.
- Once standing, return to the starting position by reversing the movement, in a downward direction.
- It is important that you perform the movements with caution, first to be sure to do it correctly and second to avoid injury.
4. Kettlebell deadlift
This exercise is ideal for strengthening the legs, glutes, and lower back.
How to do it?
- Hold the kettlebell in both hands with both hands in front of you.
- Keep the weight evenly distributed across your feet and squat as low as you can while keeping your back and arms straight.
- Keep the posture straight and repeat the procedure.
5. High Pull
This move, also known as the kettlebell High Pull , works your shoulders, biceps, and back in isolation.
How to do it?
- Stand tall with your feet spread across the width of your hips, while holding the kettlebell with both hands in front of your hips.
- Bend your elbows as if you are bringing the kettlebell towards your chin.
- Drop your arms again, until they are fully extended.
6. High Pull Deadlift
This is a great mixed move to work the body together. It targets the legs, biceps, and shoulders. To do this, do the following:
- Begin by standing with your feet slightly wider than shoulder width apart and the kettlebell between your legs.
- Squat into a squat, then get up. As you go up, pull the kettlebell handle as if lifting it toward your chin.
- Return the kettlebell to its starting position and repeat the entire exercise from the beginning.
7. Burpee with high pull
This is a complete exercise, which integrates different movements. It is a progressive movement that combines the deadlift with the high pull and the burpees and that will challenge your heart, legs, biceps and shoulders, raising your heart rate. To run it, follow these steps:
- Begin by standing with the kettlebell on the floor in front of you.
- Place your hands on the sides of the kettlebell and jump your legs into a push-up position. Next, do the pushup.
- Do a jump with your legs, until you are in a position where your hands are in the middle of them, in a position like squatting.
- Stand up and bend your elbows up, as if you are bringing the kettlebell towards your chin.
- Put the kettlebell back on the floor and repeat.
8. 1-arm kettlebell row
This exercise works the back, shoulders and biceps together. To run it do the following:
- Start with your right leg in front of you and with your right forearm resting on your thigh, while holding the kettlebell with your left arm fully extended.
- Your shoulders should be facing forward, and your spine straight from your neck to your lower back.
- Raise the kettlebell towards your hip, as if pulling it towards you, and pausing for a short time as your arm reaches up.
- Return to the starting position and repeat the exercise.
- Due to the demands of this exercise, you may want to do it using a light kettlebell.
9. Rowing of the Renegade
This challenging exercise will test the strength and endurance of your shoulders, back, biceps, and triceps. To do this, do the following:
- Start in a push-up position, facing down, holding a kettlebell in each hand, directly under your shoulders.
- Keep your feet slightly wider than shoulder width apart.
- Raise each kettlebell up to the rib cage, one at a time, alternating each side.
- If you want to add a little more difficulty, do a push-up between each lift of the kettlebell.
- You must be careful that the size of the kettlebell is adequate so that you do not lose your balance while holding on one arm.
Reference
- Plaza, L. 9 Fat-Torching Kettlebell Moves. For Livestrong. [Revised October 2016]
