Fitness, Personal Training, & Exercise Science

Want to Burn More Calories? Try These 6 Kettlebell Moves

Kettlebells make a great addition to any workout for two reasons. First, they give you that strong, balanced physique that you and your clients have always sought. Second, a kettlebell exercise combines strength training and cardio, so you can get more accomplished in your workout in less time. And in case you need another reason to add a kettlebell to your workout, maybe this will help: Research shows with a little help from kettlebells, you can burn up to 50 percent more calories than your average strength-training workout. Ready to get started?

6 effective total-body kettlebell moves

1. Kettlebell swing

Targets: hips, glutes, hamstrings, lats and abs. 

  • Stand over the kettlebell with your feet hip-width apart
  • As you squat down, grip the kettlebell and swing it between your legs until it’s behind you
  • Engage your core and extend your hips as your swing the weight up; repeat

2. Goblet squat

Targets: quadriceps, glutes and hamstrings. 

  • Stand with your feet hip-width apart, clasping a kettlebell in your hands
  • Squat down, keeping your back engaged and straight
  • Press through your heels to return to standing and repeat

3. Kettlebell row

Targets: back, abs and arms.

  • Stand with your feet hip-width apart, clasping a kettlebell in each of your hands
  • Bend forward and pull each kettlebell towards your chest, keeping your arms close to your body
  • Lower the kettlebells back toward the floor and repeat

4. Kettlebell Russian twist

Targets: abs and obliques.

  • To begin this movement, sit with your knees up and your feet on the floor
  • Clasp the kettlebell in both of your hands and raise it up so it meets your chest and lean back
  • Sitting at a 45 degree angle, engage your core and rotate your torso back and forth
  • Moving from the left to the right, perform as many Russian twists as you can

5. Kettlebell deadlift

Targets: glutes, hamstrings and lower back.

  • Hold your kettlebell in your left hand and lift your right foot slightly off of the ground
  • As you lean forward, lower the kettlebell toward the ground as you lift your right foot up behind you
  • Return to standing, that’s one rep; repeat 

6. Lateral lunge and pass

Targets: arms, glutes, quadriceps and adductors. 

  • Stand with your feet hip-width apart and the kettlebell in your left hand with your elbow bent and raised to the height of your shoulder
  • Step to the right and push your hips back into a side lunge
  • Pass the weight under your right knee, clasping it with your right hand
  • Let go of the kettlebell with your left hand and return to standing, switch sides—that’s one rep; repeat

For best results, perform each exercise 12–15 times, for up to three sets. Complete this exercise up to three times a week for the best results!

By enrolling in a yoga instructor course, such as the one offered by AFPA, you can gain the foundational skills and knowledge necessary to become a competent and confident yoga teacher.

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