Two Kettlebell Exercises Every Man Should Master
Transform your workout — and your body — with these power moves
By the editors of Men’s Health
Kettlebells are finally gaining traction outside of Eastern Europe. Nowadays, men in gyms across America are using them in their daily routine. But it can still be tricky to figure out when you should swap your dumbbells or barbells for a kettlebell. So we asked kettlebell pioneer and StrongFirst.com chairman Pavel Tsatsouline for two exercises that are better with a kettlebell in your hand. Master them to start building more strength and blasting more fat.
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Kettlebell Single-Arm Press
A kettlebell is best for this move because “you can start the lift lower, which is safer for your shoulders,” says Tsatsouline. “At the top it pulls your arm back slightly, improving mobility.”
Directions: Stand with your feet shoulder-width apart and hold a kettlebell in front of your shoulder with your palm in, elbow tucked, and the weight resting on the top of your forearm. Press it straight up, rotating your arm so your palm faces forward. Do equal reps on both arms.
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This classic move offers serious power-building and six-pack benefits. You’ll burn about 14 calories a minute (the same as running 6 miles an hour), say University of Wisconsin researchers.
Directions: Set a kettle-bell on the floor, spread your feet slightly beyond shoulder width, and grab the handle. Hike the bell between your legs and then thrust your hips forward as you swing it to chest level. Swing it back between your legs. That’s 1 rep. Continue swinging without stopping.