25 Oct The 3 Best Kettlebell Exercises for Fat Loss?
What are the best kettlebells exercises for fat loss?
That’s a common one, especially for those new to kettlebells.
The truth is that all the kettlebell exercises are effective for fat loss, it just depends on the type of training protocol your doing. In other words, how you are programming your kettlebell training.
But, if you asked me what are the top 3 exercises for fat loss, I’d probably narrow it down to the 3 on this list.
Remember, it’s all about the basics.
Let’s take a look and I’ll tell you why these are the top of the list.
1-THE KETTLEBELL SWING
If you know anything about kettlebells, then you already know how effective this exercise is.
As I’ve mentioned several times, this is probably one of the single best exercises you can do simply because it addresses so many things with one exercise.
There’s not another exercise that is truly as complete as the kettlebell swing.
For fat burning, muscular strength and power, and for cardiovascular fitness, the swing is the king.
Learn how to do this the right way and you’ll have amazing, almost instantaneous results.
Don’t take my word for it though, read the great book, “The Swing” by Tracy Reifkind.
Sometimes the swing is my entire workout and sometimes it’s all I need – especially in a time crunch.
The swing is a fast, explosive exercise that will have your heart rate elevated after just a few reps. While it’s a great cardiovasular conditioning exercise, it’s also much more than that.
2-THE GET UP
This may come as a bit of a surprise to some that aren’t as familiar with the exercise, but it’s another outstanding exercise to obliterate body fat.
While this exercise is radically different from the swing, it is very effective – and has several unique benefits.
The get-up is a slow, deliberate movement that teaches you how to move better, move stronger, builds strong, powerful shoulders, and is excellent for total body conditioning.
Everyone that I have taught this to seems to discover what a challenging and rewarding exercise it is.
After you learn it and do a few reps, you’ll immediately understand the fat burning, strengthening, and conditioning benefits that come from this exercise.
A few reps under heavy load is the key to realizing the potential of the get-up.
It’s a very deceiving exercise because the benefits aren’t fully understood until you actually experience it for yourself.
As with the swing, the key is to learn how to do this exercise correctly and safely, then add a weight to the movement to maximize the results.
Again, “moving under load” is the key here.
Powerful, effective, and a beautiful movement, not just an exercise.
3-THE KETTLEBELL SNATCH
There’s absolutely no doubt that this is an effective fat burning and high level conditioning exercise.
Anyone who’s done the snatch knows this exercise takes an incredible amount of energy expenditure, cardiovascular conditioning, and total body strength to get the bell overhead in one fast, explosive movement.
The snatch is a “beast of an exercise,” but you must have a good kettlebell swing before you can snatch.
The swing is the foundation of many other kettlebell exercises, including the snatch.
In the high-rep kettlebell snatch, your cardiovascular system and muscular endurance will be challenged to a high level.
Just in case you’re not familiar with the snatch, this exercise takes the kettlebell from a low position and elevates the kettlebell overhead in a fast, explosive movement (a ballistic, the same type of movement as the kettlebell swing).
There are many different protocols you can do with this exercise, as well.
To demonstrate the power of this exercise, one of the requirements to become a certified instructor is to complete the kettlebell snatch test.
In the snatch test, you must complete 100 reps in 5 minutes or less with an appropriate size kettlebell (depends on your gender and age).
The snatch test is a test of strength, muscular endurance, cardiovascular fitness, and mental toughness.
No doubt this will stimulate powerful fat burning hormones – such as growth hormone, testosterone, and others.
If you want to take your fitness to an entirely new level…
Train to complete the kettlebell snatch test, whether or not you want to become certified as an instructor.
If, I had to name the 3 best kettlebell exercises for fat loss, they would be:
- The swing
- The get-up
- The snatch
Remember what I said earlier though.
All the kettlebell exercises are highly effective for fat loss, depending on how you use them. Kettlebells are a very dynamic, unique total body tool that offer outstanding benefits to improve body composition and performance.
But, let’s not forget that the key to fat loss is great nutrition. If you’re nutrition isn’t designed for fat loss, your exercise plan won’t matter much.
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