One hot trend that you may have noticed happening in the fitness industry is kettlebell training. Kettlebell training is slightly different than regular dumbbell or barbell training, but still harnesses many of the same properties to produce improvements in muscular strength, muscle size, and fat loss.

Kettlebell training is well known for being fun, highly intense, and for working multiple muscle groups at once. This is what gives it such a great metabolic effect. With just a few exercises, you can really see a high total calorie burn.

So which kettlebell exercises offer the best ‘bang for your buck’, so to speak? Which will help you get as lean as possible in a hurry?

Let’s look at the best kettlebell exercises you should be doing for optimal results.

The Kettlebell Swing

The kettlebell swing is one of the most widely known and performed exercises and for good reason – it works almost every muscle in the entire body. You’ll get into a stance slightly wider than hip width apart and then allow the kettlebell to move down between the legs as you bend the knees into a gentle squat. Note that the body will bend over slightly as you do this exercise.

Swing it down and then reverse directions, swinging it up over the head as you extend the legs and move into a standing position.

Once at the top position, reverse directions again and allow it to swing back down between the legs. Continue on until all reps are completed.

The Two-Arm Kettlebell Row

Next up you have the two-arm kettlebell row. Hold a kettlebell in each hand and then with feet about hip-width apart, bend over at the waist so you assume a standard barbell rowing position.

Now, pull the kettlebell into the chest until it’s as high as you can comfortably go. Pause and then lower back down to complete the rep.

The Kettlebell Goblet Squat

The kettlebell goblet squat is an excellent exercise for working the entire lower body. You’ll hold the kettlebell with both hands up at chest height taking a slightly wider than hip width stance.

Bend the knees and squat down as low as you can go while keeping the upper body straight with the kettlebell remaining in position. This is an excellent exercise for building great power in the legs as well as the core.

The Kettlebell Lunge Press

Finally, the kettlebell lunge press is a great exercise for working both the lower and upper body at the same time. To do this, hold a kettlebell in one hand at shoulder height level and then simply take one step forward with the foot and assume a lunge position. As you lunge down, press the kettlebell directly over the head to complete the rep.

Reverse out of the lunge and bring the kettlebell back to the shoulder before repeating again. Continue on until all reps are completed and then switch sides.

Kettlebell training is quite similar to dumbbell training however it can offer greater core building benefits, a superior metabolic response, and can often do just the trick to get you out of any plateau you happen to be in with your normal everyday training. Give one or more of these exercises a try today and see what they have to offer you.

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