Sculpt Your Body

…with ket­tle­bells. They are rag­ing and they work – giv­ing you a leaner body and stronger core.

Health & Nutrition - - MUSCLE GUIDE -

Ket­tle­bells – can­non bal­l­like weights with thick han­dles – were the weapon of choice for Rus­sian lifters more than a cen­tury ago. The weights of­fer all the ben­e­fits of dumb­bell train­ing, plus a few more. The su­perthick han­dles chal­lenge your grip, and the po­si­tion of the weight in re­la­tion to the han­dle works your core ex­tra hard. Best of all, ket­tle­bells are ver­sa­tile. They’re ideal for ex­plo­sive ex­er­cises that work ma­jor mus­cles, burn body fat, and build power, but they also add a new di­men­sion to clas­sic moves like chest presses and flys. And you don’t need a wall-length rack of them to get a great work­out. One pair will suf­fice for this rou­tine. Use them reg­u­larly and you’ll see the body you’ve al­ways wanted.

WHY IT WORKS

The weight of a kettlebell hangs a few inches be­low its han­dle, which makes it more dif­fi­cult to control. Ev­ery­thing from your grip to your core has to work harder than if you were us­ing a dumb­bell, so you get more out of even stan­dard dumb­bell moves. This ex­tra mus­cle ac­tiv­ity means your body burns more calo­ries. Cou­ple that with ex­er­cises that tar­get the whole body and you have a po­tent for­mula for sig­nif­i­cant fat loss.

DI­REC­TIONS

FRE­QUENCY Twice per week. HOW TO DO IT Per­form the ex­er­cises as a cir­cuit, com­plet­ing one set for each, one af­ter the other. Rest as needed be­tween sets. If you’re new to kettlebell train­ing, com­plete two cir­cuits. If you’re more ex­pe­ri­enced, do three to five cir­cuits. Choose a weight that al­lows you to com­plete 12-15 reps for each ex­er­cise.

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