Fat Burning Kettlebell exercises

Many people hate cardio, it can be boring and doesn't seem to work (if you're trying to lose weight).

Many of our friends use interval training as an effective replacement to lose stomach fat. A unique circuit training exercise that really burns fat is to use kettlebells.

Kettlebells were first used in Russia. They look like a cannonball with a handle. They have recently become a popular exercise tool in the U.S. Some modern kettlebells feature adjustable weights. Kettlebell workouts can increase strength, endurance and balance. I've recently read that a few top mixed martial arts athletes use kettlebells.

Interval training with kettleballs can result in great results in a short amount of time. If you only have 40-45 minutes to exercise at a time, you may only need 20 minutes with kettlebells to complete your interval workouts.

Kettlebell (also called kettle ball) exercises are great because the movement patterns and loads they incorporate convert maximal strength into explosive power. The kettlebell itself looks like a cannon ball with a purse strap attached to the top.

The kettlebell's design requires that you use your entire body when your lifting it. This is unlike hand weights that isolate muscles. The kettle ball requires use of your arms, legs and core with all of the following different forms of lifts.

Following are some beginning Kettlebell Exercises. I've worked these exercises for a few weeks (along with a few other workouts) and noticed they really help to build arm, shoulder and core.

- - - - - - - - - - - - - - - - - - - - - - - - -

Before you start any workout, perform a throrough warm-up before exercise. With the following kettlebell exercises it's doubly important. Do 5-10 minutes of light aerobic activity followed by stretching exercises of all the major muscle groups.

- - - - - - - - - - - - - - - - - - - - - - - - -

Kettlebell Cleans

a. Keep torso straight but bent forward at the hips slightly.

b. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".

c. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.

d. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.

e. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.

Alternating Floor Press

a. Lie on your back holding a kettleball in each hand.

b. Alternating with your arms push up one kettleball at a time.

c. Slightly rotate your trunk when pressing the kettleball up. Repeat with the other arm.

Single Arm Kettlebell Jerk

a. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).

b. Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.

c. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead

Renegade Row

This exercise works the arms, back, and core muscles.

a. Begin in a pushup position on your toes, holding a kettlebell in each hand, arms straight, and shoulders over the kettlebells.

b. As you use your core muscles to balance, pull one kettlebell back toward your hip, elbow to ceiling, then lower down.

Pistol

This exercise targets your lower body and core muscles but also works your arms.

a. Start in a standing position holding the kettlebell handle with both hands in front of your body.

b. Lift one leg and bend the knee of your other leg, as you lower your rear to the ground. Bend the elbows and bring the kettlebell up into a bicep curl as you lower down.

c. Drive through your heel to return to a standing position, lowering the kettlebell. Perform 10 repetitions on one leg, then repeat on the other side.

There's books available with many kettlebell workouts. If you belong to a gym, I recommend asking one of the trainers about kettlebells. You may be surprised at how simple they are to use.