If you have a kettle bell handy you don’t really need much more than a little time to get a good workout that can shed fat and strengthen your core. Use this core strengthening kettle bell six pack workout to burn off those extra calories.
The kettle bell swing is a staple of kettle bell exercises and has a lot of benefits from its compound nature. It targets your legs (glutes, hams, and quads), back (upper and lower), and core. To perform a kettle bell swing, stand shoulder width apart with a slight bend in the knees, about one quarter of a full squat. The key to the kettle bell swing is maintaining a neutral back; do not let it round or arch. Hold the kettle bell with both hands. Bend at the knees, push your hips back, and lean forward while maintaining a straight back so the kettle bell is hanging between your knees. From this starting position, drive through your legs and thrust your hips forward to propel the kettle bell into the air. Keeping a slight bend in your arms, the kettle bell should swing forward to about mid torso or just below shoulder height. Your hips should be pushed forward and your legs should be fully extended. Allow gravity to pull the kettle bell back down and as it falls re-bend your knees and return to the starting position. You can use this form to perform snatches as well.
A snatch is the continuation of the swing to a full extension of the kettle bell resting over your head with your arms fully extended, legs straight, and hips pushed forward. Simply perform a swing with one handed and while keeping your arms slightly bent, bring your arm all the way straight up above your head. The kettle bell should flip and rest on the top of your forearm.
Clean and Press
The kettle bell clean is similar to the one armed swing except the final resting position of the clean will be in the “rack” position. The rack position is the neutral resting position for the kettle bell. The user will have his elbow tucked in against his torso, his forearm and hands pointing up with the kettle bell resting in his grip hanging against the crease in his forearm. So for the clean you will rest the kettle bell on the ground, swing it back and up like a swing and then draw it in to the rack position for a full clean.
From the clean position you can press upward for a full extension. This motion will work the tris, your shoulders, and your upper back. For a more involved motion you can also get your legs involved and either perform a full squat before the press or explode through the legs for the press.
This is a very basic kettle bell squat that targets the hams, quads, and glutes. Simply stand with your feet shoulder width apart with your toes pointing apart. Hold the kettle bell in front of you with both hands. Lower yourself into a squat with the kettle bell hanging between your legs. Stand back up. A simple squat movement.
Turkish Get Up
This is a complete body exercises performed from the starting position of lying on your back. Lie on your back on the floor. Hold the kettle bell straight up over your chest in one hand with your arm fully extended. Bend the knee of the same side to a 90-degree angle. Crunch onto the elbow of your free arm while keeping kettle bell extended out. Push off the ground with your free hand to bring your same-side leg under you so you are resting on that knee. Your leg on the side of the kettle bell should have its foot on the floor. Stand up from this position keeping the kettle bell arm extended and now lifted fully into the air above your head. Lower yourself slowly back onto the ground and return to the starting position.