Basic Kettlebell Workout

Go To The Workout

Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

Why It Works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

if you want to pack on more muscle and get ripped faster, start using a kettlebell. Not only will you generate more power, build more lean muscle, make you lose weight and spike your metabolism, but you’ll also improve your balance and stability. Because of its shape, you can push, pull, and swing the kettlebell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now.

Try to perform these exercises and you enjoy a strong, ripped body:

Two-Arm Kettlebell Row

Russian Kettlebell Swing

Single-Arm Kettlebell Swing

Kettlebell Goblet Squat

Kettlebell High Pull

Kettlebell Lunge Press

Kettlebell Sumo High-Pull

Kettlebell Windmill

Kettlebell Russian Twist

Kettlebell Slingshot

Single-Arm Kettlebell Floor Press

Side Step Kettlebell Swing

Kettlebell Clean

Single-Arm Kettlebell Split Jerk

Kettlebell Power Plank With Row

Two-Arm Kettlebell Military Press

Single-Arm Kettlebell Snatch

Kettlebell Deadlift

Kettlebell Pass-Through Lunges

Kettlebell Push-Up

Kettlebell Push-Up With Row

Turkish Get-Ups

Kettlebell Half Get-Up

Two-arm kettlebell split jerk

转至锻炼

厚厚的壶铃，炮弹般的权重手柄，是俄罗斯举重选手一个多世纪以前更多的选择的武器。他们刚刚得到他们在美国所致。权重的哑铃提供培训的所有优点，再加上几个。超级厚的手柄挑战你的抓地力，重量相对于手柄的位置工作核心加倍努力。

一个壶的重量挂起其手柄，这使得它更难以控制之下几英寸。从握到你的核心凡事都有比如果你使用一个哑铃更加努力地工作，让你获得更多的标准，甚至移动哑铃。这额外的肌肉活动意味着你的身体燃烧更多的热量。夫妇，与针对整个身体，你有显著的减肥公式练习。

最重要的是，壶是通用的。它们非常适合这项工作主要肌肉爆发力的练习，燃烧体内脂肪，并建立权力，但他们还添加了一个新的层面，移动经典的胸部一样压力机和蝇类。而且你不需要他们的墙长度机架得到一个很好的锻炼。一对就足够了这个程序。经常使用他们，你会看到你一直想要的身体。

为什么它

一个壶的重量挂起其手柄，这使得它更难以控制之下几英寸。从握到你的核心凡事都有比如果你使用一个哑铃更加努力地工作，让你获得更多的标准，甚至移动哑铃。这额外的肌肉活动意味着你的身体燃烧更多的热量。夫妇，与针对整个身体，你有显著的减肥公式练习。

如果要打包更多的肌肉和被敲诈快，开始使用壶。你不仅会产生更多的权力，建立更多的肌肉，使你减肥，秒杀你的新陈代谢，但你也提高你的平衡和稳定。由于它的形状，你可以推，拉，和回旋没有别的一样的壶和解锁那是不可能与你现在有工具练习一个新的分支。

试图执行这些练习，你享受强大的，撕开身体：

双臂壶铃行

俄罗斯壶铃摇摆

单臂摆动壶铃

壶铃下蹲高脚杯

壶高拔

壶铃弓步新闻

壶相扑高拉

壶铃风车

壶铃俄罗斯扭

壶铃弹弓

单臂壶铃地板压机

边踩壶铃摆

壶铃清洁

单臂壶铃拆分混蛋

壶铃力量普朗克具有行

双臂壶铃军事新闻

单臂壶铃抓举

壶铃硬拉

壶铃直通弓步

壶上推

壶铃推了行

土耳其的衣裳

壶半GET-向上

两手臂壶分裂混蛋