5 Best Kettlebell Exercises for Effective Weight Loss

Whether you are a newbie or a seasoned gym enthusiast, kettlebell exercises can help you shed weight and build a sculpted body. These exercises target several muscles at the same time and lead to a greater calorie burn.

Kettlebell exercises are an effective way to lose fat, and get your recommended daily dose of strength and cardio exercise. This exercise equipment also enables you to improve hip mobility, strengthen your entire backside, and loosen tension around the hip flexors.

If you’ve never worked out with a kettlebell before, now is the right time to reach for it and start your training. Here, we have compiled some of the best kettlebell exercises for you to start your weight loss training session.

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Kettlebell deadlifts and 4 other kettlebell exercises to lose weight

These effective kettlebell exercises will help you lose weight faster. Start slowly with fewer reps for each of the exercises discussed below and gradually increase the reps as you gain confidence and strength.

1. Front squats

The Kettlebell Front Squat, one of the most basic kettlebell exercises, works every muscle in the body and can be performed with one or two kettlebells. It improves core strength, boosts metabolism, and most importantly, helps lose weight around the thighs and back.

Here's how you do it,

• Stand straight with your feet at shoulder width distance and your toes turn out slightly to the sides.
• Tightly grab the sides of the kettlebell handle and position it at your chest level.
• Now slowly lower into a deep squat position while maintaining the level of the kettlebell.
• Make sure your butt is lower than your knees and your spine is absolutely straight. Push through your heels and get back up to the initial position. Perform 2 sets of 10 reps.

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2. Kettlebell swings

Kettlebell swings are one of the most productive and powerful kettlebell exercises that offer full-body benefits. Explosive training techniques like the kettlebell swing are ideal to incorporate into your exercise routine if you're trying to burn some calories and lose some fat.

Here's how you do it,

• Stand straight with your feet positioned at shoulder distance and a kettlebell on the ground between your feet.
• Bend at your hips and knees, maintain a flat back and hold the kettlebell with both hands.
• Now start swinging the kettlebell back between your legs and then push your hips forward to swing the bell upwards to your eye level. Slowly return the kettlebell using the same movement to its starting position and repeat.
• Make sure the bell is driven forcefully by the movement in your hips and legs and not your arms.

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3. Deadlifts

The kettlebell deadlift focuses primarily on the lower back, glutes, and hamstrings. Kettlebell training, apart from building strength, can cause an afterburn effect, resulting in calorie burn for up to 24 hours.

Here's how you do it,

• With your palms facing in towards your body, hold a kettlebell and position it just in front of your thighs. Make sure your feet are at a hip distance and your knees are slightly bent.
• Now bring the bell and your torso towards the floor until your torso becomes parallel to it. As you do this, keep your back flat and your shoulders back.
• Push yourself back up using your heels and straighten your arms while bringing the kettlebell back to the start.

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4. Turkish get-up

Turkish get-ups are another very effective kettlebell exercise that offers total body training while also reducing fat. It tones muscles, burns calories, and reduces belly fat.

Here's how you do it,

• Start the exercise by lying on your back with your right leg bent and your left leg extended straight.
• Keep your right palm on the floor slightly farther to your side.
• Grab a kettlebell with your left hand stretched towards the ceiling. Press your right hand on the ground and slowly lift your pelvis.
• Keeping your gaze on the kettlebell, move yourself to a sitting position and engage your core. Shift your right leg back and put your body weight on your right knee.
• At the same time, push your right palm off the floor so that your torso is straight while still keeping your gaze on your left hand.
• Bring your right leg closer to your left and stand straight. Reverse the sequence of the exercise by alternating legs and hands and doing a few more reps.

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5. Kettlebell Russian twist

One of the best kettlebell exercises to target your belly fat is kettlebell russian twists. This exercise works wonders on abdominal fat and tones up the entire core muscles.

Here's how you do it,

• Sit straight on the floor, holding a kettlebell with both hands at your chest level.
• Lift your feet a few inches above the floor and make sure they are parallel to each other.
• Now, keeping your core muscles engaged, rotate your torso to the right and then to the left, while maintaining the position of the kettlebell.
• Continue alternating and perform at least 15 reps on each side.

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Takeaway

While the aforementioned kettlebell exercises are safe and suitable for all fitness levels, it is still important to be mindful of your form. When done correctly with proper swing and hinge technique, these exercises are best when it comes to losing weight and toning muscles.