It’s no secret that kettlebells can assist you with getting a great workout. The way in which the weights are shaped makes them perfect for dynamic movements—you are able to grab onto the handle of a kettlebell and effortlessly twist as well as swing it without needing to readjust your grip.
In addition, they come in so many different sizes that you are sure to find one that works for any kind of exercise. Kettlebells are extremely useful for building strength and muscle in addition to training power. Depending on how you make use of them, they can also give you a fantastic cardio workout.
Many individuals are involved in sports as well as activities that focus purely on the lower body, such as biking, for instance. Adding a collection of balanced upper body exercises can create a synergy between the upper and lower body.
The Key To Sculpting Muscle
If you would like to sculpt a huge, defined upper-body, you need to lift heavy weights to hammer your muscles. However, barbell exercises – such as the bench press or military press – can be murder on your shoulders and elbows. At the same time, exercises with dumbbells can put a lot of pressure on your unstable wrists.
Instead, switch to kettlebell movements to be able to target your muscles without the pain. Kettlebells allow your arms to move and twist freely and independently. This is unlike with a barbell. In addition, because the weight of a kettlebell is below the handle and resting on your forearm, it’s easier on your wrists.
When you love weightlifting, but you only have the money as well as space for a single kettlebell, it’s very tempting to choose the heavier bell. However, it can make it kind of difficult to get in a high-quality upper body workout. Just because you can easily swing a weight with precision or front rack squat, it doesn’t mean you can press it overhead or curl it.
Are you ready to make a change up your upper-body routine? Try out the kettlebell exercises below!
Kettlebell Overhead Press
Stand with your feet about hip-width apart. Take hold of a kettlebell in each of your hands and then rest them at shoulder height, with your palms facing forwards and your elbows bent. The kettlebells should hang back against your forearms. This is the beginning position.
Press the weights over your head, straightening your elbows. Ensure to keep your core engaged as well as your hips tucked to avoid arching your lower back as you raise your arms. Gradually bend your elbows to lower the weights back down to your starting position. This is one rep.
The kettlebell overhead press targets your deltoids, triceps, and traps.
Start by standing up straight. Your feet must be approximately hip-width apart and keeping a kettlebell up at your chest with both hands clutching the handle.
Raise the weight to eye level and gradually circle it all around your head counterclockwise, creating a halo. As you move the weight all around your head, maintain a tight core, and keep your elbows close up to your body to engage your triceps.
Reverse the movement to return to the starting position. Then do it once again in the opposite direction. This is one rep.
This exercise targets the deltoids, pecs, triceps, and core.
Kettlebell Push Press
Stand up straight with your feet roughly shoulder-width apart. Hold a kettlebell in each one of your hands and rest them at your shoulders with your palms looking out and up. The weight must be hanging against the back of your forearms. Your elbows need to be bent as well as pointed.
Bend your knees a bit and then, in one explosive movement, push the weight over your head and straighten both of your legs at the same time. Gradually lower the weights back to shoulder height while bending both of your knees to complete one rep.
This exercise targets the deltoids, triceps, traps, quads, and glutes.
Kettlebells are a great way of getting a super workout. Want to learn more about how to use this equipment? Sign up for our Kettlebell Course today!