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9 fat burning Kettlebell movements



Kettlebell training is a reliable way to burn calories, and fast! According to the American Council on exercise, the average person burns 400 calories during 20 minutes of Kettlebell exercise. We asked the world Kettlebell Club certified coach and the co-founder of cross training, David Schenk, to do a workout that burns the most calories in the shortest time. This whole body exercise will make you squat down, press and pull the functional way, will strengthen the real life activities. Try these exercises with the Tabata interval timer (8 groups of 20 second sprints with a 10 second break) for super fat burst training. Credit: bonninstudio. Stocksy

1. Shenke said squatting in the goblet is a good exercise, which can exercise all major muscle groups in the legs, especially the quadriceps. Operation method: hold the handle of the Kettlebell, and separate your feet a little wider than your shoulders. Squat down until your hips are parallel to your knees and your elbows are on the inside of your knees, while maintaining an upright position. Then stand up and repeat.

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this sport is a kind of whole body exercise, and it is a progress of squatting in the goblet. According to Schenker, this action will improve aerobic exercise and increase the strength of quadriceps femoris, gluteus maximus, shoulders and arms. Operation method: hold the handle of Kettlebell with both hands, make it close to the body and sternum. With your back flat and weight evenly distributed over your feet, squat down until your elbows are close to your knees. When you stand up with your legs straight, press the Kettlebell on your head.

Credit: cat Norian

3. Get up in Turkish (Part 1)

this is a full body exercise that will hit all major muscle groups in your body, especially your core, legs and shoulders. Because this step is a little ahead of time, we will divide it into two slides, so please read two slides before trying. How to do it: start lying down, straighten your left leg and bend your right knee. Hold the Kettlebell in your right hand. Point your right hand to the ceiling, and put your left hand by the side. Then use the power of your core and right leg to push yourself to your left forearm. Next, push yourself to your left hand as you raise your hips high enough to keep your left knee under your hips.

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get up in Turkish (Part 2)

then rotate until you are in the lunge position, then stand up. Once you stand up, you will return to your starting position in reverse or descending order. Be patient with this movement. First practice not using kettlebells to make sure you can put down your posture and avoid injury.

Credit: cate Norian

4. Dead lift

this exercise strengthens the legs, hips and lower back. Put your hands straight in front of you and hold the Kettlebell. Methods: keep your weight evenly distributed in your feet and squats as low as possible, while keeping your back and arms straight. Stand up, maintain the perfect posture, and repeat.

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it's a simple action that isolates the shoulders, biceps and back, Schenk said. Methods: stand upright with feet as wide as hips, and hold the Kettlebell with hands directly in front of hips. Bend your elbow and lift the Kettlebell to your chin, keeping your elbow above the Kettlebell. Relax back until the arms are fully extended and repeat.

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Credit: cate Norian

6. The dead lift of high tension is a great whole body exercise and a natural progress of high tension. It will aim at your legs, biceps and shoulders, Schenk said. How to do it: from the standing position, the feet are wider than the shoulders, and there are kettlebells between the feet. Squat down, then stand up and pull the Kettlebell handle to your chin while raising your elbow. Return the Kettlebell to its original position and repeat the above steps. How to train your whole body with one weight Burpee to high pull this is a large motion with many moving parts. This is a process from dead lift to high pull, which will challenge your core, legs, biceps and shoulders, while raising your heart rate. How to do it: start standing and put the kettle in front of you. Put your hands outside the Kettlebell, then step or jump your feet back to a push up position. Next, put your foot out of your hand, grab the Kettlebell, then stand up, pull the Kettlebell to your chin, and raise your elbow. Put the Kettlebell back in place and repeat.


correlation: 12 you can easily move at any time to strengthen your feet and ankles.

Credit: cate Norian

8. Pull back

this exercise will strengthen your back, shoulders and biceps. Methods: start with the right leg in front, the right forearm in the middle of the thigh and the left arm holding the Kettlebell in the left hand. With the shoulders forward, the spine is neutral from the neck to the back, pull the Kettlebell up to the left hip - pause at the top - then return to the gaze position and repeat. If your body starts to deteriorate because it's too heavy, choose a lighter Kettlebell.

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points: cate Norian

9. This is a good exercise. It can not only challenge your back and biceps, but also your shoulders, triceps, especially your core muscles. Method: start with the push up position and hold a Kettlebell under each shoulder. Your feet should be wider than your shoulders when they are apart. Alternately pull kettlebells one at a time to one side of the chest. Do push ups between the two rallies to add extra challenge. However, if you are using smaller kettlebells, be careful, as this will reduce the surface area and balance capacity of the kettlebells.

Credit: cate Norian

What do you think? Have you used kettlebells before? Are you their fan? What other kettlebells have you tried? What's your favorite action? Would you also like to see other types of Kettlebell training (or other training) on livestrong.com?

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