25 Oct The 3 Best Kettlebell Exercises for Fat Loss, Period!
That’s a great question and a common one, especially for those new to kettlebells.
The real answer is that all the kettlebell exercises are effective for fat loss, depending on the type of training protocol your doing.
But, if you asked me what are the top 3 exercises for fat loss, I’d narrow it down to the 3 on this list.
Remember, it’s all about fundamentals, as I always say.
Let’s take a look and I’ll tell you why these are my top 3.
1.) The Kettlebell Swing.
If you know anything about kettlebells, then you already know how effective this exercise is.
As I’ve mentioned many times, this is probably the single best exercise you can possibly do simply because it addresses so many things in one exercise. There’s not another exercise that is as “complete” as the kettlebell swing.
For fat burning, muscle strength and power, and for cardiovascular fitness, the swing is king.
Learn how to do this the right way and you’ll have amazing, almost instantaneous results.
Don’t believe me, then get and read the great book, “The Swing” by Tracy Reifkind.
Sometimes the swing is my entire workout, sometimes it’s all you need. Especially in a time crunch.
And, there’s so many different programs you can do with this exercise. Don’t ever think you’ll be bored with it, there’s just too many training programs at your disposal.
The swing is a fast, explosive exercise that will have your heart rate elevated after just a few reps. For fat loss, the swing cannot be beat.
To see the swing in action and get 3 great tips to improve your swing, click here.
2.) The Turkish Get Up.
This one 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 added benefits.
The TGU 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 I have taught this discovers what a challenging exercise this is.
After you learn it and do a few reps with a weight on each side, you’ll immediately understand the fat burning, strengthening, and conditioning benefits that come from this exercise.
It’s a very deceiving exercise because the benefits aren’t fully understood until you actually experience it for yourself under a load.
As with the swing, the key is to learn how to do this exercise correctly and safely first, then add a weight to the movement to maximize the results.
Powerful, effective, and a beautiful movement, not just an exercise.
To see a demo of the TGU without weight, click here.
3.) The Kettlebell Snatch.
There’s absolutely no doubt here that this is an effective fat burning exercise.
Anyone who’s done the snatch knows this exercise takes an incredible amount of energy expenditure, cardiovascular conditioning, and total body strength.
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 the max.
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 kettlebelll 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 RKC certified 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 (this depends on your sex 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.
You want to take your fitness to an entirely new level?
Train to complete the snatch test.
If you want to see the snatch in action, click here.
Well, there you have it. The 3 best kettlebell exercises for fat loss.
But, remember what I said earlier. ALL the kettlebell exercises are highly effective for fat loss, depending on the protocol.
Kettlebells are a very dynamic, unique total body tool that offer outstanding benefits to improve body composition and performance.
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See you on the inside.