More than a century ago, kettlebells were the weapon of choice for Russian lifters—so it’s surprising, then, that they’re just now getting their due in America. The weights offer all the benefits of dumbbell training, with the added advantage that the super-thick handles challenge your grip. And because the weight can swing in relation to the handle, simply handling kettlebells works your core extra hard.
Most of all, kettlebells are versatile. They’re ideal for explosive exercises that work major muscles, burn body fat, and build power. They also add a new dimension to classic moves like chest presses and flyes. 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.
SEE ALSO: Full-Body Kettlebell Workout
Target Muscles: Chest and shoulders, core, grip, legs
Workout Level: Beginner
Frequency: Twice per week
How to do it: Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you’re new to kettlebell training, complete two circuits. If you’re more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise.