The downside to cardiovascular exercise is that you could still remain doughy, regardless of how long or how hard you work out. Bodybuilding also has its drawbacks for folks who want to avoid getting too bulky. That’s where the total-body resistance training provided by kettlebells can help: Even a brief workout can build lean muscle and shed a hefty chunk of flab. Many certified trainers swear by kettlebells to increase your functional strength while building a lean ad muscular body.

A typical kettlebell workout will usually include a healthy dose of swings, snatches, cleans, high pulls, and Turkish get-ups supplemented by bodyweight classics like pushups and lunges. You don’t need to concern yourself with isolation exercises like bicep curls here; all of these exercises are guaranteed to strengthen different parts of your body at the same time.

Its no wonder that kettlebells have such a large fan following because they beautifully combine cardio and strength training for a time saving workout that burns calories. An average person is known to burn up to 400 calories in just 20 minutes when doing kettlebell exercises. Regular kettlebell exercises have also shown to significantly reduce back, neck, and shoulder pain by strengthening core and upper body muscles. Since kettlebell involves a lot of swinging of the weights, you need to handle it correctly so you don’t injure yourself. Start with a lighter weight and try these three exercise to see if it’s the right size for you. Once you’ve got a hang of using a kettlebell then you can incorporate exercises like the Turkish get-up and high pulls. 

Kettlebell Deadlift

Deadlifts are great exercise to correct your spine and also help in accentuating your glutes. Hold the kettlebell in your right hand, and lift your left foot slightly off the floor. While maintaining a neutral back, lean forward while raising your left leg higher, so that it aligns with your back. As the weight of the kettlebell pulls you down, you will have to balance it out by pulling your shoulder blades. Return to the starting position by bringing your back up and standing upright. This will count as one rep. Repeat the same for the other leg and arm. Do 12 reps on each leg for three sets.

Goblet Squat

Goblet squats are great for toning up the glutes and also help you find the right balance. Stand in the regular squat position with feet at shoulder width distance and toes pointing forward. Hold a kettlebell in front of you with your palms facing toward you. Keeping your chest lifted, squat until your thighs are parallel to the floor. Pause for 1-2 seconds and then rise up to standing position. Do 20-25 reps of this.

Kettlebell Squat and Swing

This exercise will help you get into the grove of what an actual kettlebell workout comprises of as it involves swinging the kettlebell. This is a great move to tone your back and shoulder muscles while strengthening your core. Remember to get a good grip of the kettlebell and start out slowly. Squat down holding a kettlebell in both hands between your legs. Make sure you are using your abs to engage in this movement. As you inhale, press into your feet and swing upwards by straightening your legs. Keep your hands and shoulders aligned as you swing the kettlebell upwards. Exhale, and come back to the starting position with the kettlebell held between your legs. This will count as one rep. Complete three sets of 12-15 reps.

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