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13 Killer Kettlebell Exercises

Bodybuilding

13 Killer Kettlebell Exercises

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A toned, lean body is the ultimate sign of a fitness plan that’s working, yet it also is difficult to achieve. If you’ve already given up on your body after having done thousands of exercises and diets only to see zero results, then, I honestly don’t blame you.

But now, it’s time that you forgot everything that you’ve heard about getting a toned body because one of the secrets behind a toned body is following the right combination of Kettlebell Exercises, that are used for cardio, flexibility and strength training.

A woman is suggested the kettlebell weight of 8 to 16 kgs weight while a man can grab 16  to 32 kg. The right combination depends on your level as well as targeted area for which you are working out. Here is a list of 13 crunching kettlebell exercises that will help you build stronger muscles.

  1. Both-Handed Kettlebell Swing
    • Target area: Shoulders, Back, Hips and Legs
    • Level: Beginner
    • How to: Stand straight. Keep your feet a bit wider than hip. Grab Kettlebells with both hands, arms in front of your body while keeping the palms face down. Slightly bend your knees and drive the hips back. With a push, drive the hips forward whilst swinging the kettlebells. When the body returns to a standing position, this motion must drive from the hips. Keep this swinging motion for 12-15 reps while lowering the body again.
  1. Single-handed Kettlebell Swing
    • Targets: Shoulders, Back, Hips and Legs
    • Level: Beginner- intermediate
    • How to: in this movement you only have to use only one hand, rest is same as two handed swings. Keep both hands swinging (other empty hand for better momentum) for 10-12 reps.
  1. Two Arms Kettlebell Row
    • Targets: Arms, Back and Shoulders
    • Level: Beginner- Intermediate
    • How to: for this exercise, you have to grab two kettlebells. Put them in front of your feet and slightly bend your knees. Now, bend your body to grab both kettlebells. While pulling them towards your stomach, keep your elbows close to the body and back straight. Repeat this exercise for 12-15 reps.
  1. Kettlebell Russian Twist
    • Targets: Abs
    • Level: Intermediate
    • How to: sit down on the floor with legs bent and feet flat. While holding the kettlebell with both hands at the chest, lean back to a 45 degree angle. Rotate your torso from left to right by twisting your waist and swinging the kettlebell across the body.
  1. Kettlebell Windmill
    • Targets: Back, Shoulders, Abs, Hips
    • Level: Advanced
    • How to: Grab the kettlebell in the right hand and keep the feet 45 degrees far from the right arm. Raise the kettlebell overhead, and keep your eyes on the weight to keep the shoulder aligned. Move your weight onto the right leg and start twisting forward at the waist.  Maintain the right arm extended over your head as the body leans frontward and the left arm is pointed toward the ground. Lift your back up slowly and repeat for 6-8 reps on each side.
  1. One Arm Kettlebell Floor Press
    • Targets: Arms, Chest, Core
    • Level: Intermediate
    • How to: lie on the ground while keeping your legs straight out. Hold a kettlebell to your side and while the palm facing in; press the weight straight up whilst rotating the wrist. Bring the kettlebell back to the beginning position and repeat this exercise for 6-8 reps.
  1. Kettlebell Slingshot
    • Targets: Arms, Back, Abs
    • Level: Intermediate
    • How to: Put your feet shoulder width apart, and hold the kettlebell in front of the body, arms stretched at chest level. Sway the kettlebell behind the back with one hand, and then reach back with the other hand to hold it, again swinging the kettlebell to the front of the body.  Continue for 8-10 reps while switching directions.
  1. Kettlebell Dead Lift
    • Targets: Back and Legs
    • Level: Intermediate- Advanced
    • How to: hold a kettlebell and start with the basic two handed swings. When the bell reaches down, between the feet, step the right foot out, to the right. When the bell reaches up, bring the left foot to meet the right. Keep this motion for 10-15 reps forward and then backward.
  1. Two Arms Kettlebell Military Press
    • Targets: Shoulders, Back and Arms
    • Level: Advanced
    • How to: hold the kettlebells in both hands. Press the kettlebell up while bending forward at the waist, so the weights are placed behind the head. Bring them back down the shoulders and continue pressing for 10-12 reps.
  1. One-Arm Kettlebell Split Jerk
    • Targets: Chest, Shoulders, Back and Legs
    • Level: Advanced
    • How to: begin with bringing the kettlebell to the shoulder and finish with the palm facing front. Now, bend the knees and press the kettlebell overhead while jumping into a split position. Return to the standing position while keeping the kettlebell overhead. Shoot for 4-6 reps on each side.
  1. One-Arm Kettlebell Snatch
    • Targets: Chest, Shoulders, Back
    • Level: Advanced
    • How to: Begin with the kettlebell between the feet with the knees bent. Then, go off on your toes, pulling the bell until it reaches the chest, with the elbows are placed inside. Bring the weight overhead and then bring it back down close to the ground, try at least 6-8 reps.
  1. Kettlebell Power Plank with Row
    • Targets: Arms, Abs, Back
    • Level: Intermediate-Advanced
    • How to: Begin with a plank position, both hands holding two kettlebells. Then, lift one kettlebell up, so it reaches the hip. Lower back down and repeat with the other hand. Remember to keep elbows in while doing this action. Repeat this action for 6-8 reps on each side.
  1. Kettlebell Push-Up
    • Targets: Arms, Chest, Back
    • Level: Intermediate-Advanced
    • How to: This move is equivalent to push up, but you have to do with kettlebells. Hold each handle in both hands in the usual start position. Lower your body before pushing back up. It is quite challenging with both hands on handles instead on the floor. Shoot for 10-15 reps.

Now don’t let your Kettlebell roll in your gym. Grab it and perform some muscle building exercises. Try our kick-ass tips and share experience in the comment below.

  1. Nina Williams

    August 15, 2013

    Excellent thought, Kettle bell exercise is one of best exercise to gain fitness. workout is very important for the body. I like your innovative thoughts. Thanks for sharing knowledge.

  2. i love my kettlebell . i found out about it pretty late in 2012 but since i am using it i was able to burn away most of my fat. its a pretty intense workout. if you want to try it make sure somebody shows you the perfect form first as you can do a lot of damage to your body with wrong form