Burning Fat using Kettlebells
Table of Contents
Train with kettlebells to burn more fat, gain more strength and be in shape. Keep these exercises in a circuit to maintain a favorable heart rate, because it will accelerate the loss of fat mass. First of all, perform muscle strengthening exercises to increase basic metabolism.
Exercise #1 N.º 1: Squats with Kettlebell Elevation
Muscles in use
- Quadriceps and glutes.
Execution
- stand up, with your legs wide open and slightly flexed, feet out. Hold the kettlebell with both hands and with the forearms attached to the thigh. Bend your legs by pushing your buttocks back, aim your gaze far away and keep your back slightly bent forward. Contract the abdomen and buttocks, push the hip forward to propel the kettlebell upwards.
Breathing
- Breathe deeply into the low position and exhale when lifting up the kettlebell.
Recommendation
- Do not arch your back and keep your shoulders low throughout the exercise. Brake arms when in horizontal position. Weight: 10 lb or more for men (6-10 lb for women).
Exercise #2 : Half Kneeling Press
Muscles in use
- Quadriceps, buttocks and shoulders.
Execution
- Standing with feet together. Hold the kettlebell with your left hand; extended arm. The other hand resting on the right hip. Take a step with your right foot, bending your knees. At the same time, raise the left arm and propel the kettlebell upwards, to the vertical. Return to the starting position by pushing with the leg in front.
Breathing
- Breathe in the starting position and exhale when you lift the kettlebell.
Recommendation
- Keep the weight of the body in the middle of the legs and do not tilt the chest, neither back nor forward. The back stays straight during the movement. Contract the abdomen.
Exercise #3: Hold & Push over shoulder – AKA Thruster with hold
Muscles in use
- Muscles of the shoulders, triceps, quadriceps and glutes.
Execution
- Initial position standing with legs wide open and feet slightly out. Hold the kettlebell with your right hand and rest the other hand on your hip. Bend your legs by pushing your buttocks back, with your chest slightly bent forward, but with your back straight. At the same time, raise your elbow to carry the kettlebell up to shoulder height (the weight passes from front to back of the hand). Stretch the legs and propel the kettlebell upwards, with the arm extended in the vertical. Re-bend the legs and the elbow before returning to the starting position. Repeat the movement.
Breathing
- Breathe in when you bend your legs and expel the air when you lift the kettlebell upwards, inspire again when you bend your legs and elbow and exhale when you return to the starting position.
Recommendation
- Push your legs and arms at the same time. Do not arch your back and keep your shoulders low throughout the exercise.
Exercise #4 Kettlebell Row
Muscles in use
- abdominals and posterior chain of the body.
Execution
- Initial position on the floor supporting the hands at the height of the shoulders and feet together (abdominal bridge). Hold the kettlebell with your right hand and lean on the left. Contract the body by keeping in this elevated position and pull the elbow upwards lifting the Russian weight, without rotating the shoulders. Return the Russian weight without touching the ground and repeat the movement.
Breathing
- Breathe in when you raise your elbow and release the air when you lower the kettlebell.
Recommendation
- el cuerpo se mantiene alineado durante todo el ejercicio. El brazo apoyado queda estirado y la espalda recta. La mirada dirigida hacia el suelo.
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