Kettlebell training helps dry and defines the whole body –

Want to dry? Add the kettlebell to your fitness routine. Prefer to focus on musculature? He also fulfills this mission! Unlike dumbbells, the accessory can be used very dynamically, ensuring that multiple areas of the body are recruited at once.

“By exploring different angles and directions, the movements need to involve a lot of muscles so that we can control the weight’s trajectory”, explains physical educator Mônica Pimenta, owner of Espaço Functional, in São Paulo. This means you expend more energy training than when you work out in isolation on gym machines.

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And kettlebell exercises still require that the core (read: abdomen, lower back and butt) be activated as in everyday actions – putting grocery bags in the trunk or carrying a child on your lap, for example . “Sets usually have a lot of reps [a partir de dez] because they work more on muscular and cardiorespiratory endurance) than on strength. You must do them with great awareness, that is, at a controlled speed”, says Mônica, who created an exclusive sequence for you to burn calories and completely contour your body.

High yield
Did you know that kettlebell is a sport, just like Olympic weightlifting (LPO)? “In competitions, whoever does the most repetitions of each movement in ten minutes wins”, says Mônica, who is president of the Brazilian Federation of Kettlebell Lifting. The execution must be perfect because a judge keeps an eye on it – no migué!

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Detach your kettlebell (start with a low load and build up gradually) and be ready to achieve results in no time. With a single accessory, you can dry and define everything.

Beginners: 6 kg
Advanced: 8 to 12 kg
Do 3 sets of 10 repetitions of each exercise

1. Lateral hip flexion

– (Mariana Cagnin/)

The. Stand with your feet shoulder-width apart and hold the kettlebell toward the ceiling with your right arm extended. The feet are directed outwards.
B. Looking at the weight, lean your torso to the left side as much as possible.

2. halo

– (Mariana Cagnin/)

The. Hold the kettlebell upside down with both hands in front of your face, elbows bent.
B. Rotate it around the head, bringing it to the side of the left shoulder, c. then back and then to the right shoulder. Do not support weight on the body.

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3. Abdominal

– (Mariana Cagnin/)

The. Support the kettlebell on your chest and flex your legs.
B. Raise your torso as high as you can while extending your arms, bringing your weight toward the ceiling (not forward).

4. Squat with presses

– (Mariana Cagnin/)

The. Hold the kettlebell upside down in front of your chest with your arms bent. Squat as much as you can.
B. As you come up, extend your arms towards the ceiling.

5. Dead Clean

– (Mariana Cagnin/)

The. Separate your legs shoulder-width apart and bend your knees, holding the kettlebell, resting on the ground, with your right arm.
B. and c. Bend the elbow just a little and, extending the hip, bring the weight towards the shoulder, resting it on the upper arm and forearm.

6. Turkish lifting

– (Mariana Cagnin/)

The. Lie down and hold the kettlebell with your right arm extended towards the ceiling. Right foot flat on the ground with the knee bent.
B. Raise your torso, resting your left forearm on the ground.
w. Raise your hips, extending your left arm and forming a diagonal from foot to shoulder.

7. Movement of eight

– (Mariana Cagnin/)

The. Hold the kettlebell handle in your right hand, resting on your left hand.
B. Bend your hips and bring them behind your left leg, grabbing them from behind with your left hand. Stand up, bringing the weight towards your right shoulder from the front and resting it on your left hand.

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8. Unilateral balance

– (Mariana Cagnin/)

The. Bend your knees slightly, leaning your torso forward, and hold a kettlebell between your legs.
B. Squeeze your glutes and, in a burst, extend your knees, bringing the weight up to shoulder height. Note: strength is not in the arms!

9. Russian abs

– (Mariana Cagnin/)

The. Sitting down, bend your knees, resting only your heels on the ground, and lean your torso back a little. Hold the kettlebell beside your hips.
B. Bring it to the other side, twisting the torso a little.