More than just vintage gym equipment, kettlebells can build lean muscle and burn fat. Their offset weight makes them perfect for full-body dynamic exercises, unlike dumbbells. This full-body engagement means high-intensity exercises and considerable calorie burn, perfect for fat loss.
Kettlebell expert Greg Brookes explains the best kettlebell exercises for fat loss in this tutorial, including form cues, techniques, and additional benefits.
King of Kettlebell Exercises: Swing
Brookes declares the kettlebell swing the best. The posterior chain (glutes, hamstrings, and lower back) and postural muscles are strengthened, which is great after a day at a desk. How to swing professionally:
Spread your feet shoulder-width apart and flare your toes. Hinge at your hips and drive the kettlebell to chest height with your glutes and hamstrings, not your shoulders, keeping your back flat. Push your hips back to absorb the kettlebell’s descent using your hamstrings.
Coach Tip: “Never lean back at the top of the swing,” says Brookes. Stand tall and envision pushing the ceiling with your head. Keep your kettlebell under control and shoulders back.”
More core, more challenge with unilateral swings
The single-arm swing has the same benefits as the two-arm swing plus core activation. One-arm use increases grip and core stability.
The method is like the two-arm swing, but with one hand! Swing with core supported and avoid twisting.
“Load your hamstrings by keeping your weight back on your heels,” Brookes says. “Consider training barefoot or in flat shoes to maximize posterior chain engagement.”
America’s Swing: High Risk, High Reward
The American swing challenges by lifting the kettlebell overhead. This increases calorie burn but demands shoulder mobility. Kettlebell beginners should start with the swing.
A breakdown of the American swing:
Stand with feet shoulder-width apart and hold the kettlebell in front of your thighs. Face forward, chest out, hips back. Hinge at your hips and swing the kettlebell between legs. Launch the kettlebell overhead until your arms are straight. Control the motion back.
Kettlebell Snatch: Cardio Boost
This vigorous workout strengthens your entire body and boosts cardio. Safe snatching:
Stand with feet wider than shoulder-width apart in front of a kettlebell. Keep the kettlebell close by driving it up with your hips and glutes. Punch through the kettlebell handle to rest it on your extended arm at the top. With control, reverse the motion, absorbing weight with legs and hamstrings.
Coach Tip: “The kettlebell doesn’t follow a perfect arc in the snatch,” says Brookes. Imagine a wall behind you keeping the kettlebell from swinging too far. Timing is key when the kettlebell reaches the peak.”
The Clean and Press: Whole-Body Power
From legs to shoulders, the clean and press works the body. It boosts cardio and strength.
Step-by-step instructions:
Use your legs to lift the kettlebell to your mid-thigh while hinged at your hips. Pull your arm around the kettlebell, not vice versa. Press the kettlebell overhead with straight arms from racked. Controlled kettlebell descent to racked position and floor return.
“Engage your entire body as you press,” advises Brookes. “Squeeze your core, glutes, and lats to maximize strength and stability.”
The Goblet Squat: Ground-Up Strength
The goblet squat is a basic exercise that works main muscles. Squatting strengthens your upper body.
Goblet squat instructions:
Hold a kettlebell upside-down at chest height with elbows tucked. Squat with your weight on your heels and outside feet to engage your glutes. Drive through your heels to stand.
Tip from Coach:
“Keep your elbows tucked in and your lats engaged throughout the movement,” says Brookes. “Keep excellent elbow posture as you tire. Squat deep enough to align your thighs with the floor. Stopping too high overworks quadriceps and limits glute activation.”
Kettlebells for Fat Loss and More
Kettlebells burn fat and build lean muscle. The workouts in this tutorial are a starting point, but kettlebells can target any muscle group. New exercises and variations will keep your workouts interesting as you grow. Safety and effectiveness depend on proper form. To learn kettlebell technique, work with a competent trainer. Kettlebell training may alter your body and unlock your inner athlete with devotion and persistence.
