108 Views

A Five-Move Kettlebell Workout To Burn Fat Or Build Muscle

This five-move workout will help you reach your goal, whether you want to torch fat or build muscle. Use a weight of kettlebell that allows you to only just complete the final rep of the final exercise. Select your workout according to your goal:

Burn fat

If shrinking your waistline is your goal, do ten reps of each exercise in order, without stopping, to complete one round. Rest for 60 seconds then complete another round. Do five rounds in total.

Progression Add a rep each round until you are doing 15 reps for each move. Once you complete that, use a heavier kettlebell and go back to doing ten reps of each exercise.

Build muscle

If you’d like to add lean muscle, do 12 reps of each move to complete one set then rest for 45-60 seconds. Do four sets of each exercise in total, resting for 60-90 seconds between exercises.

Progression Add a rep each round until you are doing 15 reps for each move. Once you complete that, use a heavier kettlebell and go back to doing 12 reps of each exercise.

1 Clean

Swing the kettlebell between your legs and drive the hips forwards. Once the bell passes stomach height, draw your elbow back and slide your hand under and around the bell to catch it in the “rack” position, then lower the bell in an arc to repeat the move.

Expert tip: “Make sure the kettlebell doesn’t travel too far away from your body,” says Turner. “It’s a great exercise for power development as well as being a good way of moving into the start position of an overhead press, so it’s a good linking move.”

2 Overhead press

Start in the rack position with the kettlebell at shoulder height and your elbow tucked in to your side for support. Press the weight directly overhead, using the most efficient path possible to reduce stress on your shoulder joint.

Expert tip: “Start with your elbow under the kettlebell and push up in a straight line while rotating your arm to finish with your palm facing forwards,” says Turner. “You can also ‘pop’ the bell off your ribcage to initiate the movement if you’re lifting a heavy weight.”

3 Snatch

Swing the bell between your legs, then drive forwards with your hips to swing it up in an arc. When the bell gets to just below chest height, being your elbow back and slide your hand under and around the kettlebell while using its momentum to end with it overhead.

Expert tip: “Try to avoid moving your hand under the bell and then pressing up in a separate movement,” says Turner. “The move should be one movement and as smooth as possible, using the momentum of the kettlebell.”

4 Windmill

Start with the weight above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.

Expert tip: “Windmills look intimidating but they are an excellent move for building core stability and shoulder stability because they require a lot of control,” says Turner. “They also give you a good hamstring stretch.”

5 Plank drag

Get into a straight-arm plank position with your body in a straight line from head to heels and position a kettlebell to one side of your body. Reach through with the opposite hand to drag the bell across to the other side. Switch sides and repeat the move.

Expert tip: “This is great way of making the plank more interesting,” says Turner. “The wider you take the kettlebell, the harder it is to do. You can also try to raise the kettlebell off the floor slightly to turn it into a modified reverse flye.”

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning, and Pilates.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Latest Posts

How To Not Let Injury Derail Your Marathon Training
Fitness
113 views
Fitness
113 views

How To Not Let Injury Derail Your Marathon Training

SPFadmin - October 20, 2017

If you’ve managed to nab a spot in the London Marathon through the ballot system then congratulations are in order – the odds were not in your…

The New Thule Luggage Collection Has Bags Of Style
Style
82 views
Style
82 views

The New Thule Luggage Collection Has Bags Of Style

SPFadmin - October 19, 2017

Finding good luggage that’s both stylish and practical – as well as affordable – is harder than it ought to be. But luckily, we recently discovered Thule,…

What Is A Healthy Body Fat Percentage?
Fitness
31 views
Fitness
31 views

What Is A Healthy Body Fat Percentage?

SPFadmin - October 19, 2017

In the past men hit the weights room with the primary aim of bulking up, but today the main fitness goal of many is to “get lean”…

Get A Grip On Negative Emotions
Health
95 views
Health
95 views

Get A Grip On Negative Emotions

SPFadmin - October 18, 2017

1. Don’t suppress your rage It’s crucial to recognise that anger is a perfectly normal human emotion, and suppressing your rage can have far-reaching negative health impacts…

The Best Sweatshirts For Men
Style
33 views
Style
33 views

The Best Sweatshirts For Men

SPFadmin - October 18, 2017

The sweatshirt is supreme among cold-weather workout staples. Not only are sweatshirts simple, comfortable and well fitting, they’re ultra-functional too. You see that little inverted triangle around…

If You’ve Never Owned A Pair Of Adidas Gazelles, Here’s The Perfect Excuse
Style
97 views
Style
97 views

If You’ve Never Owned A Pair Of Adidas Gazelles, Here’s The Perfect Excuse

SPFadmin - October 17, 2017

Copenhagen label Wood Wood is well worth checking out for its high-quality, unfussy, functional streetwear, with clear Scandinavian and sportswear influences thrown into the beguiling mix. To…

Danner Boots Are Finally Available Online In The UK
Style
102 views
Style
102 views

Danner Boots Are Finally Available Online In The UK

SPFadmin - October 17, 2017

One of the joys of life is discovering new brands. And while Danner Boots isn’t exactly new – Charles Danner started his company in 1932 – the…

You’re Either Going To Love Or Hate Kit Neale’s Shoes And Accessories
Style
104 views
Style
104 views

You’re Either Going To Love Or Hate Kit Neale’s Shoes And Accessories

SPFadmin - October 17, 2017

Unless you’re into fashion in a big way, you may not be familiar with Kit Neale. One of London’s most talented young designers, he’s developed a reputation…

Bomber Jackets Away! The Best Styles
Style
51 views
Style
51 views

Bomber Jackets Away! The Best Styles

SPFadmin - October 16, 2017

Ever since the bomber jacket leapt out of the planes of the US military’s bomber crews in the 1930s and landed at street level, its iconic silhouette…

10-Minute Bodyweight Abs Finisher
Fitness
20 views
Fitness
20 views

10-Minute Bodyweight Abs Finisher

SPFadmin - October 16, 2017

If you want to sculpt a lean and hard six-pack try this nine-move bodyweight abs circuit, designed exclusively for Men’s Fitness by Gilles Souteyrand. “This circuit is…