Why Kettlebells help burn body fat and the 5 best kettlebell exercises for fat loss
The kettlebell is a no frills piece of equipment that is currently one of the hottest trends in the fitness industry. It has taken the fitness world by storm because of its phenomenal ability to build muscle, stamina, cardio and functional health. The unique design of the kettlebell throws off your centre of gravity and many of the compound multi-jointed exercises performed engage both the anterior and posterior kinetic chain, engage all of the major muscle groups along with the stabilising muscles, and strengthens your grip and core at the same time.
All of these dynamic cardiovascular and resistance whole body exercises use a lot of energy and burn a huge amount of calories during and after an intense work out. The vast amounts of energy are used to fuel the muscle; this enables the body to move in an explosive and powerful way throughout your work out. Kettlebell work outs can burn fat up to 24 hours post exercise, this is called the after ‘burn effect’ and it is crucial to tap into when attempting to lose body fat. In comparison when jogging at a steady state rate of 60% of your maximum heart rate; you will in fact only burn fat for one hour post exercise. Are we starting to see the bigger picture yet?
Kettlebells and Fat Loss
A 2010 study by the American Council of Exercise (ACE) investigated calorie expenditure a cohort of 10 subjects using a HIIT protocol (15 secs of work followed by 15 secs of rest) using kettlebell swings and snatches for 20 minutes. The results were amazing as on average each subject burnt 20 calories per minute and this equates to running a six minute mile pace. Yes, there is a huge amount of calories burnt but how does this impact on the bigger picture of fat loss? In simple if you are burning off or expending more calories than you consume, then you will lose body weight and body fat. The keys to unlocking your burning potential are activating the right hormones and increasing your lean muscle mass!
Kettlebell training taxes both of your aerobic and anaerobic body systems. By executing ketllebell exercises such as in the ACE study helps you to develop power endurance very rapidly. The end result is that you are able to recruit larger amounts of fast twitch muscle fibre thus producing faster muscle contractions over an extended period of time. It is actually the power endurance component of fitness that allows you to become a lot fitter in a shorter space of time, more physically conditioned and it also facilitates a higher increase in %body fat loss.
In addition, by activating a higher amount of fast twitch muscle fibres boosts your testosterone and human growth hormone levels. These two hormones are major building block hormones for creating lean muscle tissue and they play a large role in increasing your body’s fat burning potential. Lean body mass is 15 times per metabolically active than fat at rest and fundamentally it is this mechanism within the body that boosts your metabolism. As mentioned previously your muscles need enough energy to survive and the mitochondria within the muscle is the fat burning furnace that converts foods into energy so that the body can use it. More energy used equals improved body weight maintenance and an increase % body fat loss!
Research has indicated that training with kettlebells can improve your glucose tolerance and insulin sensitivity. When we eat a meal that contains carbs your blood sugars rise and then insulin is secreted from the pancreas to regulate these elevated levels of sugars. One of insulin’s major roles is to drive the glucose into the liver and skeletal muscles; if the stores of glucose are full then it is deposited as unwanted body fat. Having an enhanced control of insulin sensitivity is far more beneficial for fat burning and training with kettlebells are a major catalyst for improving this metabolic process.
The 5 best kettlebell exercises for fat loss
The following section will describe the five best kettlebell exercises for fat loss and will then pull the exercises to create a high intensity interval training work out to be performed either at home and/or at the gym.
Kettlebell Rows
- Starting position hinge from the hips, back flat & belly button drawn towards the spine
- When performing KB rows the elbows should be driven explosively to the ceiling
- Avoid bringing your body up and downwards
- Avoid a rounded back when performing the exercise
Kettlebell Dead Lift High Pulls
- The Feet should be slightly wider than shoulder width, push hips back and grab KB with both hands
- The hips should be slightly higher than the knees, keep the chest up and eyes forwards
- Drive the hips and then feet into floor. The force created with the hips drives KB into a high row
- Drive elbows to ceiling, the load of the KB should stay close to body & back flat at all times
Turkish Get ups
- Start in supine position, holding a kettlebell with palms facing in & arm fully extended
- The leg on the same side should be bent 90 degrees at the knee with the foot flat on the floor
Drive through the heel of bent leg to lift up the chest & hips - Next sweep other leg behind into a kneeling lunge position
- Stand up from the kneeling position
- Keep the core engaged at all times
- Reverse the motion to get back into starting position.
- Keep the kettlebell facing the ceiling at all times.
Kettlebell Swings
- Kick hips backwards to back of body to stretch the hamstrings and engage the glutes.
- Grab a KB out in front of the feet with both hands.
- The KB swing is a bending
(hip hinging) movement and not a squat. - Keep your chest up, hips just above knees and core tight.
- Swing the KB with straight arms between your legs
- Your hip momentum should move the KB and not your arms.
Single Arm Overhead Carry
- Start with feet shoulder width apart and lift KB to the rack position.
- Squeeze your lats
- Your thumb of the hand holding the KB should be in line with yourcollar bone.
- Fully extend arm and lock out the elbow. Your body shape should have no curves and try to be tall & thin.
- Squeeze your glutes when thrusting KB above shoulder and move the KB in a vertically straight line.
- Go for a walk with kettlebell overhead
- Swap very 15seconds.
Work Out Plan
Kettlebell Rows
15 secs Work
15 secs Rest
Kettlebell Dead Lift High Pulls
15 secs Work
15 secs Rest
Turkish Get ups
15 secs each Leg
15 secs Rest
Kettlebell Swings
15 secs Work
15 secs Rest
Single Arm Overhead Carry
15 secs Work
15 secs Rest
# Perform the routine at least 4-6 times and use a kettlebell weight that you feel comfortable with.
