6 Kettlebell Moves That Will Melt Your Fat Away
Rev your metabolism with these explosive exercises
By Naomi Nazario
Kettlebell training combines cardiovascular training with resistance training, utilising continuous (and often explosive) movement and giving you no rest time between reps. What does this all mean exactly? That incorporating these six kettlebell exercises into your workout routine will provide a level of metabolic stress that is the enemy of excess body fat.
1. The kettlebell swing is the mother of all kettlebell exercises. It is perfect for metabolic conditioning, as it requires continuous movement, explosiveness, total body control on the descent. This builds a powerhouse backside and revs your metabolic engine. To do this exercise correctly, keep your back flat, your neck in line with your spine, and your knees soft. The majority of force is produced from your hips, not your legs.
2. The kettlebell high pull requires more knee bend, and thus more leg power. You should explode from the bottom so that the kettlebell pops up and reaches a point of weightlessness at the top, and use your arms to control its descent without pausing.
3. The kettlebell extended ROM goblet reverse lunge elevates your front leg so you can reach a deeper lunge, triggering more glute activation. The goblet hold position helps strengthen the shoulders and core.
4. The kettlebell goblet squat is arguably one of the best squat variations there is. Because of the placement of the weight at the front of the body, this move allows you to drop deeper into the squat while still keeping an upright position due to the counterbalance of the weight. It turns the squat into not only a strengthener, but a mobiliser.
6. The kettlebell Russian twist is a classic rotational core exercise, that is great for targeting your obliques. The kettlebell is a perfect resistance tool for the exercise as the handles make it easy to grip.
Originally published on menshealth.com