4 Kettlebell Exercises That Burn Major Calories
Tone your entire body using a kettlebell and these simple exercises from personal trainer Hannah Davis from Body by Hannah Grab a 10-pound kettlebell, and get started.
1. Kettlebell SwingsBegin standing with your legs wider than hip-width apart and both hands holding the kettlebell between your legs. Bend your knees slightly, lean your chest forward, and swing the kettlebell back in between your legs. Then, thrust your hips forward until you’re in standing position, and simultaneously throw your arms straight in front of you while maintaining a firm grip on the weight. Repeat. Make sure you’re popping your hips backward and forward; these are thrusts not squats. Complete 15-20 swings.
2. Windmills
Start with your legs wider than hip-width apart with your right toes pointing forward and your left foot turned out. Hold the kettlebell in your right hand, and extend your right arm straight above your head. Your right arm should be extended and holding the kettlebell straight above you for the duration of the exercise. Bend your left knee, and lean over to the left while keeping your chest open and facing forward. Reach for the floor in front of your left foot with your left hand until your arms are in a vertical line. Return to standing position, and lower your left arm by your side. Repeat this 8-10 times and then switch sides.
Start with your legs wider than hip-width apart with your right toes pointing forward and your left foot turned out. Hold the kettlebell in your right hand, and extend your right arm straight above your head. Your right arm should be extended and holding the kettlebell straight above you for the duration of the exercise. Bend your left knee, and lean over to the left while keeping your chest open and facing forward. Reach for the floor in front of your left foot with your left hand until your arms are in a vertical line. Return to standing position, and lower your left arm by your side. Repeat this 8-10 times and then switch sides.
3. Snatch and CleanStart with your feet a little wider than hip-width apart while holding the weight with both hands in front of you between your legs. Begin a classic squat and as you return to standing position, bend your elbows and pull the weight up so it’s right in front of your chest. Then, begin another squat while pressing the weight straight above your head. Return to standing position with the weight in front of your chest to complete the rep. Repeat this 10-15 times.
4. Single Leg Deadlift and RowBegin standing with your feet shoulder-width apart and holding the kettlebell by your side with your right hand. Shift all your weight to your left leg with your knee slightly bent, sweep your right leg back behind you until your foot is a couple of feet off the floor, and lean your chest forward. Hold this position, bend your arm, and pull the weight toward your chest. Lower your left arm back down and return to starting position. Repeat this 10 times before switching legs.
