The 6 Ultimate Kettlebell Moves for Building Powerful Muscles
Kettlebell exercises are the new and improved way for men to sear away unwanted fat and build precious muscle in all of the areas that count. Practical and accessible to people of any fitness level, kettlebell training is ideal for sedentary individuals hoping to start getting fit for the first time, or hard-core athletes hoping to sharpen their edge.
When it comes to weight and strength training, most people tend to stick to dumbbells and other traditional weights, but the truth is that kettlebells could be far more beneficial to honing your body and carving out the perfect muscles. Because the load within a kettlebell shifts during motion and exercise, this makes working out with these items similar to carrying everyday objects around – leading to more functional strength development.
The shape of the bell also allows you to move more smoothly from one exercise to the next, resulting in a super-boosted metabolic burn. Not only that, they do not take up much room. You can easily have a set in your living room, workout room, even your garage so you can work out with these on a daily basis or a couple of times a week.
Why Kettlebells are Just Better
The unique shape of the kettlebell with the bulk of the weight massed into a ball, and the helpful handle, sets it far apart from traditional dumbbell weights. However, the shape allows fitness fans to move through a wide range of grind and ballistic exercises in a natural and fluid way. The hand can loosely grip a kettlebell so that the weight floats and swings outwards during motions – leading to better overall results.
The offset weight of a kettlebell ball forces muscles to stabilize, allowing the body to maintain a longer range of motion through each exercise. That increased range of motion can lead to better strength in deeper muscles, and improved flexibility throughout the body.
1. Single Armed Swing
Hold the kettlebell in a single hand so that your palm is facing towards your body. The majority of the motion you put into swinging the weight outwards should come from the thrust of your hips, which will help to propel the ball up towards your chest. The best way to make the most of this exercise is by switching the hand you use throughout each repetition, and the more you do, the more you’ll benefit from super-defined abs.
2. Kettlebell Swing
This king of kettlebell motions is similar to the one detailed above. However, instead of using one arm, you grab the weight with both hands. Explosive kettlebell swings of this nature can be enough to burn as much as 1,200 calories an hour! If you cannot do this for an hour, you can go play some basketball or hop on the elliptical machine. There are many ways to battle those calories.
3. One-Armed Front Squat
With the bell placed in front of your shoulder, and your elbow close to the side of your body, lower yourself into position for a squat, then stand up, keeping the weight of the kettlebell close to your chest. The aim here should be to make your abs do most of the work – therefore developing an incredibly powerful torso.
4. One-arm Snatch
This particular exercise can be a little tough, but it’s an excellent option for pros. Swing the kettlebell between your legs then move to pull the weight upwards and forwards, flipping the ball when it reaches the height of your chest. Push the weight over your head and then swap arms to get the most out of your entire body. If all of this seems too tough for you, try breaking the motions down a little, but snatching the kettlebell to chest height, then carefully moving it above your head.
5. Kettlebell Windmill
This is the perfect exercise for individuals who really want to work out their core. Start by holding the bell above your head, with your legs slightly spread. Make sure that you have the right amount of balance, as you don’t want to end up causing yourself an injury. Once you’re ready, push your hips outwards towards the left while sliding the weight down your right leg, then repeat on the right.
6. Goblet Squat
Despite the name, this exercise doesn’t have anything to do with goblets. But it’s a salient way to build your glutes and open up your hips for better flexibility. Start by situating the bell against your chest and lowering your body into a squat formation. Using the strength in your abs, explode back into a standing pose. You are on your way to having that impressive body and getting more looks from the opposite sex. After all, that is about half the reason people work out right?
About Benjamin Roussey Benjamin is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. He enjoys sports, movies, reading, and current events when he is not working online.