If you want to pack on more muscle and get ripped faster, start using kettlebells. Not only will you generate more power, build more lean muscle, 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.
And because a kettlebell’s load shifts during exercise, it is similar to carrying everyday objects, giving you functional strength.
Related: Free weights can improve strength and fitness
The following five kettlebell exercises can help you to add more muscle, melt more fat, boost your endurance and move better. You’ll improve your body quickly and build the foundation for every other kettlebell exercise.
Kettlebell Swings
The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.
Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most butchered exercises on Earth. Start with the kettlebell deadlift first—it will build a great foundation and teach good technique.
How to do it:
Here are the two most common problems you’ll encounter:
Single-Leg Romanian Deadlifts
The Single-Leg Romanian Deadlift is an important exercise for training your hamstrings, glutes and lower back, not to mention training mobility and balance.
How to do it:
Repetition Snatches
How to do it:
Suggested Reps: 3 minutes with right arm, then 3 minutes with left arm
Muscle groups worked: shoulders, hamstrings, glutes, triceps, grip and forearm strength (Men’s Fitness)
Prone Rows
The Prone Row develops the shoulders, upper back, arms, thoracic spine and core.
How to do it:
Chop Lunge
How to do it:
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