If your goal is to build lean muscle and get a killer fat burning, metabolism boosting workout, then there's one tool you NEED to incorporate into your routine: the Kettlebell!
This tool works to engage your entire body at once and enables high-repetition sets while adding extra leverage into your regimen due to its compact design and offset center of mass. The best kettlebell workouts accelerate the heart rate, burn calories, and build muscle mass all over the body.
Just adding these key moves to your workout is an effective way to work your muscles while building strength and core control.
So - Here's the moves you need to know!
There a tons of effective moves to build your chest and the surrounding muscle groups, but these are some of our favorites due to how they challenge multiple muscles at once - ensuring a killer workout that will help you pack on that lean muscle.
1. Classic Kettlebell Swing
Main Muscles Worked: Lateral Deltoid, Upper Pectoralis Major, Gluteus Maximus
This move is a classic go-to for a reason. One of the best kettlebell workouts for beginners and pros alike, the kettlebell swing targets muscle groups all around the body.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Pick up and hold the kettlebell between your legs, using an overhand grip.
- Staring straight ahead, arch your lower back and bend at the hips until the kettlebell is behind your legs.
- Swing the kettlebell upward, squeezing your glutes and extending your hips.
- As the weight swings back between your legs, bend your hips and bend slightly at the knees.
- Use the natural momentum of the kettlebell and your hip gestures to keep the weight swinging.
- Perform as many reps as able for 30 second intervals, slowly adding more reps as you become comfortable with the movement.
2. Kettlebell Snatch
Main Muscles Worked: Gluteus Maximus, Biceps Femoris, Erector Spinae
This kettlebell move is one of the best for fat burn, due to how the snatch reportedly burns over 15kcals a minute. It’s also notorious for being one of the best workouts for potentially maxing out heart rate and packing on muscle.
- Hold a single kettlebell between your legs with one hand.
- Bend back into a semi-squatted position.
- Using your hips and knees, thrust upward.
- Once the kettlebell reaches shoulder height, rotate your hand and push upward until your arm is completely straight.
- Return to the previous semi-squat position, with the kettlebell between your legs, and repeat in 30 second intervals.
3. Kettlebell Thruster
Main Muscles Worked: Latissimus Dorsi, Trapezius, Obliques, Core
This kettlebell moved is often overlooked, but can be a powerful way to build strength. It combines a front squat with an overhead press and works your full body. This one is tough, but it's definitely worth a spot in your regime.
- Hold two kettlebells and stand with your feet hip-width apart.
- Put the kettlebells in the rack position (the weight is on the back of your shoulders).
- Lower as you bend slightly at the knees into the semi-squat position.
- Hold for a second and then power upward rapidly while exhaling, pushing through at the legs and heels.
- As you reach the upright position, use the natural momentum of the kettlebells to press them up.
- Finish with your palms facing outward.
- Lower back into the starting position and repeat for 30 second intervals.