Kettlebell Conditioning: How Hollywood Stars Get Shredded in a Hurry

To look like Chris Hemsworth , Thor Henry Cavill in Man of Steel or Christian Bale in Dark Knight requires some insanely heavy lifting along with dedicated recovery and clean calories in excess amounts. Despite this massive commitment, many men don’t see the ripped, muscular clarity these on-screen action stars have. Don’t dismiss all steroids just yet. A key component responsible for impressive definition is conditioning, which lifters often overlook, and women who want to achieve a “toned” appearance are still stumped.

Whether you want to build “prison-grade” toughness like Jason Statham, or just earn an aesthetic appeal like Liam Hemsworth in The Hunger Games , or time-saving full-body shredding three times a week, as Matthew McConaughey puts it; Be friends with the kettlebell.

These 18th century Russian exercise machines are now popular worldwide for the dynamic workout variety they offer. Compared to steady-state cardio that hampers muscle building, most celebrity trainers use explosive kettlebell exercises to get their clients’ metabolisms pumping, getting them to both exercise their muscles and get their heart rate up at the same time .

Hollywood trainer and kettlebell guru PaulKatami describes this device as holding an entire workout in your hand. You can build your strength, flexibility, and cardiovascular condition while building a core of steel!

Don’t mistake it for a magic pill, create an entire body transformation in one go. However, learning how to use it is a skill well worth it, as a few minutes tossing around a kettlebell will accelerate progress for both men and women, regardless of your fitness goals.

What do kettlebells offer that barbells and barbells don’t?

Compared to the shape of a dumbbell, all of the weight is concentrated on one end with a thick, horn-shaped handle on the other. Holding the kettlebell and swinging it around constantly moves the weight away from your body, causing you to tighten your abs and awaken all those sleep-stabilizing muscles that your body may have forgotten to engage in repetitive movements on machines and in a single isolated movement in the weight room.

Translation : A simple kettlebell swing performed for a few minutes a few times a week results in more defined abs, stronger legs and chiseled arms.

If you’re still not sure where to start, then here are three full-body kettlebell moves in ascending order of difficulty from beginner to intermediate. Although kettlebell exercises are often performed with a dumbbell due to a lack of equipment, the following exercises are typical kettlebell movements for burning off fat quickly. Use them to drop a dress size in a matter of days.

1. The Kettlebell Swing: Primarily based on the hip joint, this is the king of all exercises and lays the foundation for the rest of kettlebell training. Jennifer Aniston does KB swings for 15 minutes every other day to get toned arms and abs. Yes! It’s not just all yoga!

Not limited to action hero conditioning, KB swings are an essential part of keeping several Hollywood A-list divas like Scarlett Johansson, Ashley Greene, and Vanessa Hudgens lean and red-carpet-ready. The reason this exercise is so popular is that it strengthens the entire posterior chain, which primarily includes the legs, lower back, upper body, and shoulders, in one go. This results in further posture improvement while burning lots of calories! As explosive as a standing jump, this move is also much safer for the joints when done correctly.

If there is only one new movement pattern you need to learn, let it be this one! Learn all the details in the following tutorial.

2. The Turkish Get-up: While the swing is a “must-learn” exercise for anyone who is lean and ripped with the ability to go high, the Turkish get-up hits the spot. You should learn if you really want to remain bulletproof against injury. The word “standing up” is a catch-all term for a series of movements involved in a complex motor pattern that aligns the left/right side of the brain to interact with the opposite side of the body, creating a lack of functional stability in one any part of the body is fixed.

Regular practice will ensure a graceful, coordinated, and symmetrical physique.

3. The Kettlebell Snatch: If you could master the kettlebell snatch, you would have gotten past the soft, fat, and weak culture of the average populace, never to return. Snatch is the ultimate demonstration of skilled, integrated strength yielding the maximum return on time spent on this exercise. Simply put, this exercise is time-efficient conditioning for busy people who don’t want to deal with layers of fat and want stronger muscles, joints and ligaments, and an iron grip.

If you’re still obsessed with getting more, then follow the performance characteristics and technical standards explained in the presentation below to become familiar with all of the fundamental exercises that comprise a Level 1 kettlebell certification. When you complement the following steps with the most basic or general exercise program, you will take your physical attractiveness and performance to a new level.