Kettlebell Fat Loss - The 5 Best Exercises

!±8± Kettlebell Fat Loss - The 5 Best Exercises

There's no doubt about it, kettlebells are Hot. And they're becoming hotter. Introduced to the market in 2001 in the landmark book, "The Russian Kettlebell Challenge" by former Soviet Special Forces PT Instructor, Pavel Tsatsouline, kettlebells were first welcomed by "hard-living comrades" like martial artists, law enforcement officers, and military special operators.

But now everyone from "Grandma Betty" to the TV show "The Biggest Loser" contestants are in love with kettlebells.

Why?

Because of the dramatic results they produce in very short periods of time.

Kettlebell addicts - er - users - report phenomenal increases in strength, flexibility and most importantly to us - Fat Loss.

So that begs a major question - "What's the absolute best exercise for kettlebell fat loss?"

Ahhh... so many answers, so little time!

After using kettlebells both personally and with my clients for the last 9 years, the answers may surprise you. Here's the short lis of the the top 5 exercises for kettlebell fat loss ranked from beginner to advanced.

1. The Kettlebell Swing (Beginner).

Set yourself up in a deadlift position. You should feel some tightness in your gluts and hamstrings. The kettlebell should be on the ground at about arm's length in front of you.

Fold at the waist and stick your butt out and place both hands on the kettlebell handle. Hike the kettlebell between your legs high into the groin like hiking a football.

Then stand up hard and fast, swinging the kettlebell between waist and chest high in front of you. Squeeze your gluts and tighten your abs. Your arms will remain straight with your elbows locked. The kettlebell forms an extension of you arms.

Repeat.

The Swing comes in three forms - the 2 Hand, the 1 Hand, and the Hand-2-Hand Swing. Each one is progressively harder than the next.

No matter your choice of variation, the Swing is a great exercise for kettlebell fat loss regardless of the user. It will definitely smoke you in a jiffy!

2. The Kettlebell Snatch (Intermediate)

The start is exactly the same as the Swing, except you are using one hand only to lift the kettlebell. Hike the kettlebell behind you and in one motion lift the kettlebell overhead fixing it directly above your shoulder, so the kettlebell rests on the back of your arm. Toss it back down through your hips and between your legs again and repeat.

(Remember that ACE Study kettlebell fat loss study that proved you can burn approximately 20 calories per minute using kettlebells? They did it with this exercise...)

3. The Kettlebell Clean and Jerk (Intermediate)

Just as you would for the Swing, set up your start the same way. Chuck the kettlebell back underneath your hips and then lift (direct) it to your shoulder. This is the Clean. Your arm will be bent very similar to a bicep curl. (Use your hips to drive the kettlebell up - the arm just guides it.) The kettlebell will rest on the back of your your rest and on the outside of your shoulder.

From there, use your legs to drive/push the kettlebell overhead. At the last possible instant, before your arm is straight, drop under the weight with a little knee bend - like a mini-squat and simultaneously lock your arm overhead. This is the Jerk. Lower the kettlebell back down to the shoulder and re-clean the kettlebell for your next rep.

The Clean and Jerk works every muscle in your body. Every. Single. Muscle. (Including your heart.)

This is a PHENOMENAL kettlebell fat loss exercise.

4. The Kettlebell Front Squat and Jerk (Intermediate)

Clean the kettlebell to the shoulder. Squat as low as you can, preferably all the way down while keeping your lower back flat (No rounding!) Then stand back up. Now jerk the kettlebell over your head. Lower the kettlebell back to the shoulder. Squat again. Jerk again. Repeat. Again. And again.

If the Clean and Jerk works every muscle in the body, then the Front Squat works every muscle nearly to death and then pours salt in the wounds. This is a seriously challenging exercise! Your heart rate will be so high after this one, you'll never even think about traditional "cardio" again!

5. The Double Kettlebell Clean and Jerk (Advanced)

This is performed just like the Clean and Jerk, except you are using two kettlebells. Except you'll need to take a wider stance at the start to accommodate the size of two kettlebells. Twice as hard. Twice as fun. (Incidentally, if you asked my what the ABSOLUTE best kettlebell fat loss exercise is/was - this one's on the short list.)

6. The Double Kettlebell Front Squat and Jerk (Advanced)

(I know, I know I said five, but I thought I'd toss in a bonus one in for good measure!)

This is just like the Front Squat and Jerk, but using two kettlebells. It's set up exactly the same way as the Double Clean and Jerk and almost as "fun." Pure evil. In a good way.

Now why do you think these six exercises are so darn good for kettlebell fat loss?

Because the demand for energy is so great, that your body must burn stored calories (stored body fat) and burn a lot of them!

How do you get started with kettlebell fat loss exercises?

Easy - right at the beginning.

Start with the Swing, and progress through these six exercises. I know you'll agree that these truly are the best kettlebell fat loss exercises when you start seeing the fat melt off your body!

Kettlebell Fat Loss - The 5 Best Exercises

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TRX® FORCE Kit

!±8±TRX® FORCE Kit

Brand : TRX
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Price : $174.95
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Take your strength and endurance up to the level of America's highest echelon of fighting forces with the TRX Force Training Kit. The set comes complete with a DVD and guidebook, which offers a 12-week progressive workout program. If you are looking to build your mobility, endurance, strength, power, and core stability up to the level of Peak Operational Readiness then this is all you need. Get the same training equipment and programming used pervasively throughout all branches of the military directly from the pioneers of Suspension Training.

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Workout on TRX Suspension Trainer for legs. Studio at Pozoriste Mladih in Novi Sad, Serbia

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Piriformis Syndrome

!±8± Piriformis Syndrome

Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region and may even result in referred pain in the lower back and thigh. Patients often complain of pain deep within the hip and buttocks, and for this reason, piriformis syndrome has also been referred to as "Deep Buttock" syndrome.

What is the Piriformis?

The piriformis is a small muscle located deep within the hip and buttocks region. It connects the sacrum (lower region of the spine) to the top of the femur (thigh bone) and aids in external rotation (turning out) of the hip joint.

Many muscles and tendons make up the hip and buttocks region. The piriformis is the horizontal muscle in the center, running over the top of the sciatic nerve.

What Causes Piriformis Syndrome?

Piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, and while many things can be attributed to this, they can all be categorized into two main groups: Overload (or training errors); and Biomechanical Inefficiencies.

Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

Exercising on hard surfaces, like concrete; Exercising on uneven ground; Beginning an exercise program after a long lay-off period; Increasing exercise intensity or duration too quickly; Exercising in worn out or ill fitting shoes; and Sitting for long periods of time.

Biomechanical Inefficiencies: The major biomechanical inefficiencies contributing to piriformis syndrome are faulty foot and body mechanics, gait disturbances and poor posture or sitting habits. Other causes can include spinal problems like herniated discs and spinal stenosis. Other biomechanical causes include:
Poor running or walking mechanics; Tight, stiff muscles in the lower back, hips and buttocks; Running or walking with your toes pointed out.

Symptoms

Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.

Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.

In the second part of this two part series, I will discuss treatment methods for piriformis syndrome, as well as go over a few tips for prevention. Often a few moments of carefully thought out warm-ups or stretches will save you a lot of pain in the future.

Piriformis Syndrome

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TRX Suspension Trainer Review - Is It Worth the Money?

!±8± TRX Suspension Trainer Review - Is It Worth the Money?

For anybody who is contemplating checking out or interested in a TRX suspension trainer review, then you'll want to take a minute to go through every single word in this review.

In this article, you will uncover why suspension work outs are likely to be the strategy to start one's entire body growing. Even though you have not gone through a bodybuilding plateau this type of training can help you avoid one.

Let's be practical; the most important challenge with physical exercise is the fact that they are usually repetitious and extremely monotonous.

However, it is the repeating of the training regularly which makes the muscles develop. Even so, the workouts are merely suspension exercise that many people consider a very exciting fitness phenomenon.

This type of work out can help you add variety to your exercise program. Furthermore, because of the fact that utilizes "circuit training" as one of its training protocols it can also assist you in melting away body fat without having to spend endless hours performing cardiovascular exercise.

One of the main advantages of this type of training is that allows you to target several of the larger muscle groups simultaneously. As a result, you don't need to spend as much time working out with the TRX suspension system as you would with free weights or other types of exercise equipment.

Now, let's get into more detail about the creation of this product in this TRX suspension trainer review.

The product itself was created by Randy Hetrick. A former Navy seal that along with many of his comrades found it very difficult to exercise while deployed in the field. Whenever they attempted to workout they faced many different challenges. The biggest challenge was that they did not have a great deal of exercise equipment and of course, there always wasn't a great deal of room to workout.

Perhaps you can imagine how difficult it must be to try to exercise on board a ship or a submarine. On the other hand, lugging around a Smith machine, Total Gym or even a Bowflex just doesn't work. Consequently, they all put their heads together and created an exercise device that was made from the webbing of their parachutes. This allowed them to perform bodyweight exercises, at many different angles. This permitted them to stay in shape and develop their core muscles.

However, if you're not that familiar with the TRX suspension workout, let me tell you that it's essentially a workout device that uses your body's weight as the resistance. There's no need for plates, resistance bands, or power rods.

Since its initial creation it has been continuously improved upon.

Today, the suspension cords have grips attached to make it easier to workout. Furthermore, they are designed so that you can easily attach them to a wall, fence or even a tree. Currently there are hundreds of different workout routines that you can employ with the TRX training program. Many of the brand name gyms offer TRX training to their members. It has become that popular because it does create results.

Keep some of these tips in mind as you continue to uncover additional TRX suspension trainer reviews.

TRX Suspension Trainer Review - Is It Worth the Money?

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TRX Pro Pack + Door Anchor

!±8± TRX Pro Pack + Door Anchor

Brand : Fitness Anywhere | Rate : | Price : $199.95
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You don't need a home gym to enjoy a total home fitness program. This system provides everything you need to build strength, increase your flexibility, spot-train, and fit in a comprehensive, healthy workout anytime you want, anywhere you want. So all of your fitness bases are covered in this TRX starter kit, we've included the following: TRX Suspension Training P2 Model which features all new modular anchoring interface; TRX Door Anchor; 65 minute Basic Training DVD and full-color 35 page Workout Guide; 2 In box printed workouts: TRX Endurance Circuit and TRX Metabolic Blast; TRX Storage Bag; 30 day 100% satisfaction guarantee.

• Includes TRX suspension training P2 Model
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TRX Suspension Trainer Professional

!±8± TRX Suspension Trainer Professional

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TRX Suspension Trainer Professional

Take your training to the next level. With the TRX Suspension Trainer Professional, you'll maximize your training time and achieve the results you want--no matter where you are. TRX Pro Kit includes the TRX Suspension Trainer, All Body Xpress DVD, Waterproof fold-out Training Guide and the TRX Storage bag.

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TRX Suspension Training: Malaysia's aboriginal time ever!

!±8± TRX Suspension Training: Malaysia's aboriginal time ever!

Another day of TRX challenges. We brought it to the gym this time! Want your very own TRX? Already have your own TRX but need a training guide? Contact EMILY (emtan420@gmail.com) www.emilytan.wordpress.com

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