To look jacked like Chris Hemsworth in Thor, Henry Cavill in Man of Steel or Christian Bale in Dark Knight requires some insanely heavy lifting along with dedicated rest and clean calorie in surplus amounts. Despite this huge commitment, many men fail to see the ripped, muscular clarity that these action stars carry on screen. Do not dismiss it all to steroids just yet. A major component responsible for impressive definition is conditioning that lifters often miss and women looking to get that ‘toned’ appearance are still clueless about.
Whether you want to build ‘prison fit’ toughness like Jason Statham or merely earn some aesthetic appeal like Liam Hemsworth in The Hunger Games or get time efficient full body shred three times a week as Matthew McConaughey puts it; befriend the kettlebell.
This eighteenth century Russian exercise equipment is now popular worldwide for the dynamic workout variety, it offers. Compared to steady state cardio that comes in the way of sustaining lean muscle, most celebrity trainers use explosive kettlebell exercises to get their client’s metabolism in high gear, making them work both their muscles AND get their heart rate up at the same time.
Hollywood trainer and kettlebell guru, Paul Katami describes this equipment as holding an entire workout in the palm of your hand. You can build your strength, flexibility and cardiovascular conditioning while also building a core of steel at the same time!
Do not mistake it for a magic pill that will create an entire body transformation in one move though. However, learning to use it is a skill worth having because a few minutes of tossing around a kettlebell accelerates progress, for both men and women, no matter what your fitness goals might be.
What do kettlebells offer that dumbbells and barbells do not?
As compared to the shape of a dumbbell, the entire weight is concentrated at one end with a thick, horn-shaped handle at the other side. As you grip the kettlebell tight and swing it around, the weight constantly pulls away from your body causing you to brace your abs, awakening all the sleeping stabilizer muscles that your body might have forgotten to engage amid the repetitive motions on machines and single-plane isolated movements in the weight room.
Translation: A simple kettlebell swing done for several minutes for a few times a week leads to more defined abs, stronger legs and chiseled arms.
If you are still unsure about where to start, then here are three full body kettlebell moves in increasing order of difficulty from beginner to advance. Although, due to lack of equipment, people often perform kettlebell drills with a dumbbell, the following exercises are signature kettlebell moves to torch fat fast. Use them to drop a dress size in a matter of days.
- The Kettlebell Swing: Primarily based upon the hip-hinge, this is the king of all exercises and lays the foundation for rest of the kettlebell training. Jennifer Aniston performs KB swings for 15 minutes every other day to get defined arms and abs. Yeah! It is not just all Yoga!
Not limited to action-hero conditioning, KB swings are an integral part of several Hollywood A-list divas like Scarlett Johansson, Ashley Greene and Vanessa Hudgens to stay lean and red carpet ready. The reason behind the popularity of this exercise is that it strengthens the entire posterior chain in one move, which primarily includes the legs, lower back, upper body and shoulders. This further leads to postural improvement, while torching plenty of calories! As explosive as a standing jump, when done correctly, this move is a lot safer for the joints as well.
If there is only one new movement pattern, you have to learn, let it be this one! Learn all the details in the following tutorial.
- The Turkish Get-up: While the swing is a ‘must-learn’ exercise for somebody looking to get lean and defined with the ability to walk tall, the Turkish Get-up is the one move, you should learn if you truly want to stay bullet-proof from injuries. The Get up is a collective term for a series of movements tied into a complex motor pattern that reorient the left / right side of the brain to function with the opposite side of the body, correcting any lack of functional stability in any part of the body.
Regular practice will create a graceful, coordinated and symmetrical physique.
The following video offers all the instructions you need to perform this exercise correctly.
- The Kettlebell Snatch: By the time you master the kettlebell Snatch, you would have broken past the soft, fat and weak culture of the average population, never to return. Snatch is the ultimate display of skilled integrated strength that yields the maximum return on the time invested to perform this exercise. Simply put, this exercise spells time-efficient conditioning for busy people, who want nothing to do with layers of fat and desire stronger muscles, joints and ligaments along with an iron grip.
Learn the Snatch in the following tutorial.