Compound Exercises Help You Burn More Fat, So Do This 1 Move to Get Lean and Strong

The kettelbell looks intimidating and scary, but once you learn a few basic kettlebell moves, you'll find yourself wanting to reach for the 'bell over other pieces of equipment because it's so versatile and effective. This exercise doesn't involve any swinging, so it's great for beginners. Just start with a lightweight kettlebell (five to 20 pounds) and work your way up to a heavier weight once you've mastered the form and feel stronger.

This compound move builds on the kettlebell deadlift, which targets the legs, glutes, and core, and adds an upright row to work your upper body. We love these total-body exercises because, as NASM-certified trainer and POPSUGAR editor Tamara Pridgett explained, "These movements elicit a greater energy expenditure (they require more energy to perform) and as a result, your body burns more calories and fat." So if getting lean and strong is your goal, definitely include this move in your next workout.

Kettlebell Deadlift Upright Row

  • Stand with your feet slightly wider than hip-distance apart, holding a kettlebell with both hands.
  • Bend your knees, driving your hips back with your chest lifted, and gently tap the kettlebell to the floor between your feet.
  • With one smooth motion, push into the ground and squeeze your glutes to stand up with your shoulders over your hips, raising the kettlebell toward your chin with your elbows above your shoulders.
  • This counts as one rep.