A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle.
If you are looking for a single equipment to help you build strength, shed fat fast and look lean with a minimum of 5 movements a day, a kettlebell is what you are looking for. With proper techniques, you can lose 1 percent of body fat a week using kettlebells. In this post, I am going to show you how a single equipment can give you a total body makeover in just 20-30 minutes a day.
Help build lean muscles
Help build strength, stability, and power
Increase aerobic and anaerobic capacity.
Are easy to store
Are relatively cheap
Doesn’t require a gym membership
The swing if executed with proper form is definitely the most effective and intensive exercise when using a kettlebell. The swing is a compound exercise that touches both the exterior and posterior chain of the body. In other words, it is a total body exercise.
If you have never practiced using a kettlebell before, I advise you start with trying out the proper technique before adding the weight (slowly)
Turkish get up
The getup is also compound movement incorporating all three planes of movements. The arms, chest, shoulders, legs, core are all working together to perform the multi-purpose movement.
It is easier and less awkward to perform a press with a kettlebell than a dumbbell or a barbell. Even though it looks like an overhead press, The kettlebell press is not just a shoulder exercise, but another total body power and strength exercise and if done correctly, there may not be a need for further upper body workout. Yes! it is that effective.
The twist is a full on abdominal routine that works the entire abdominal region (rectus abdominis, internal, external obliques, and transverse abs.) A kettlebell is perfect for this movement because it’s non-awkward and easy grip, which allows for a swift movement.
The Globet squat is the easiest kettlebell movement to master. A globet squat is a good way to practice your squatting technique. Especially If you find that you cannot perform a proper squat. The Globet squat requires less weight to perform which makes it especially great for those with ankle mobility, tight latissimus dorsi and shoulder mobility.
Here is a quick 20 minute routine you can start with.
Kettlebell HIIT Workout
15 Globet squat10 Press (on each side)
10 Press (on each side)
10 Russian twist (on each side)
3 Getup (on each side)
Repeat for 3 rounds. With 20 seconds rest in between sets.