Kettlebell Exercises – A Workout For Weight Loss Training

The kettlebell is a primary piece of training equipment. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and there are even some lines of colorful “rubber coated” kettlebells due to the growing popularity of kettlebell workouts in Southern California.

But what are kettlebell exercises for? Strength training and weight loss to start. Kettlebell training incorporates fluid, intense movements to work your core, lower back, lower body, and shoulder muscles. Combine the endurance of cardio training with the power of strength training. It requires concentration and body control. A kettlebell workout can be a rewarding training method for weight loss and strength, but it’s not for the “casual gym dweller.” The following are three basic kettlebell exercises to get you started.

The swing

Each activity has a basic movement. The yoga beginner learns downward facing dog, the tap dancer learns the single time step, the boxer learns the right handball, and the kettlebell lifter learns the swing.

Lower your body into a squat position: feet shoulder-width apart, weight on heels, shoulders back, kettlebell between legs.

Grab the kettlebell with both hands. Lift yourself up as you push your hips out. Use your core to swing the kettlebell out and up. Help with your lower body and shoulders, but don’t use your arms or rely on shoulder strength to swing the kettlebell. The legs and hips are the driving force of the movement.

Once the kettlebell reaches its zenith, you can now actively use your shoulders to return the kettlebell to the starting position.

Clean and press

Once you’ve got your swing down, this is the next kettlebell exercise to master. Perfect for weight loss training, the “Clean and Press” starts with the basic swing, but then transforms into a press once you bring the kettlebell to your shoulder.

Start with a basic swing, but keep your elbows tucked in as you lift the kettlebell.

Once the kettlebell reaches shoulder height, return to a half squat. Bring your elbows under the kettlebell as you dip.

Now press the kettlebell over your shoulder, lifting yourself up and finish with the kettlebell raised overhead.

Slowly lower the kettlebell and rotate back into a squat position.

get up in Turkish

This kettlebell workout is for people with advanced kettlebells. It’s basically a complicated way to stand up. But it uses a wide variety of muscles, more strength than weight loss training, but it’s definitely a great addition to the work of kettlebell exercises.

Lie on your back and hold the kettlebell straight up in your left hand, elbow locked.

Support yourself with your right hand. And pull your left foot towards your buttocks.

Plant your right knee on the ground. Continue by placing your left foot on the ground. You should be halfway to a kneeling position at this point.

Finally stand up. Keep in mind that your elbow should be locked throughout the exercise and you should also keep your eyes on the kettlebell throughout the exercise.

Mastering the Turkish lift may take some time, but it can dramatically improve your weight loss training regiment.

Videos!

For videos demonstrating the correct methods for all of these kettlebell exercises, check out this kettlebell exercise article.