Do You Want A Kettlebell Arm Workout That Gets Results? This Is The Workout For You
It’s time to innovate your workouts and tone your arms with dynamic kettlebell exercises. Say goodbye to boring and repetitive routines.
We’ve got a great line up of arm building kettlebell exercises in store for you. Each exercise can be performed by beginner and expert alike.
We’re going to cover a range of great kettlebell exercises specifically for the arms so try them all out and see which exercises are your favourite ones and add them to your next arm training session.
Before we dive right into the kettlebell arm workout, let’s quickly go over the basics of kettlebell training.
What’s A Kettlebell?!
A kettlebell is basically a piece of training that is quite versatile and was created many centuries ago. It was developed in Russia around 1700 and its popularity began to increase in the 20th century when it became a staple of Soviet weight training.
It was in 1940 when the kettlebell became known worldwide for its use in improving the performance of several athletes.
The kettlebell is almost like a dumbbell but with a different shape. It looks like a metal ball with a steel handle and can weigh anywhere from 1 to 30 or more kilos.
It is used to perform exercises that use weight intensity and its shape makes it easier to use than a regular dumbbell for certain exercises. It is widely used to perform functional exercises by recruiting several muscle groups per exercise.
Usually the characteristic exercises of the kettlebell are ballistic movements which mean you perform exercises with balance and power.
It’s highly recommended that you have some training experience and a good foundation of muscle before implementing a kettlebell routine to avoid unnecessary injury.
6 Arm Pumping Kettlebell Exercises
1. Kettlebell Push Ups
This is an exercise that allows you to work your upper body, especially the chest, triceps and shoulders.
- Place two kettlebells on the floor, slightly wider than shoulder width.
- Grasp the kettlebells by aligning them with the chest and place yourself a push up position with your body supported by the tips of the feet, keeping the whole body in a straight line.
- Lower yourself until you approach the floor, pause and then straighten your arms as you return to the starting position.
2. Kettlebell Half Get-ups
- Lying on your back, hold a kettlebell in your right hand with your right arm fully stretched up toward the ceiling, keeping your left leg bent and the right one straight.
- Keeping your eyes fixed on the kettlebell and with the kettlebell over your head, lift your torso so that you eventually end up in a seated position. Use your left hand to support yourself and keep your body stable.
- Return to the starting position and perform the same for the left side.
3. Kettlebell Incline Rows
This exercise mainly works the back muscles, but also targets the biceps and the back of the shoulders.
- Place two kettlebells between your feet, slightly bend your knees, pushing your buttocks out as far as you can.
- Keep your back straight and with a slight lumbar curvature and keep your arms fully extended.
- Take the kettlebell and pull it up until your hands reach your abs.
- Try to bring the shoulder blades together, lower the kettlebells in a slow and controlled manner, while moving the shoulder blades apart.
4. Kettlebell One-Sided Row In Plank Position
This exercise is basically a row but in a plank position, targeting the back, biceps, shoulders and abdominals.
- Place yourself in the push-up position but with your hands aligned with your shoulders, resting your hands on the kettlebells.
- Keep your torso completely straight and pull a kettlebell up to the side of your torso without swinging your pelvis. Keep your body stable and fixed by supporting yourself with the opposite arm.
- Lower the kettlebell to the starting position and repeat the movement for the other side.
5. Kettlebell Shoulder Press
This exercise targets the shoulders.
- Hold a kettlebell at shoulder level with your palms facing forward and push it upwards until your arm is fully extended.
- Lower the weight in a controlled manner to the starting position and repeat the movement for the other side.
6. Kettlebell Upright Rows
This exercise targets the shoulders and biceps.
- While standing up straight, hold a kettlebell with both hands.
- Keeping the arms fully extended, begin to pull your elbows upwards until the kettlebell reaches the level of your neck.
- Lower the kettlebell by reversing the motion in a slow and controlled manner.
- For added intensity, this exercise can be done by using one arm at a time.
These are just some of the many exercises you can do with kettlebells to train your arms. The versatility of these weights allows you to perform many more movements that aren’t as easy to execute with traditional dumbbells.
Keep in mind that you need to practice good form and ideally have a good foundation of previous training experience before attempting to use kettlebells as it’s very easy to injure yourself if you go about your exercise routine with less than ideal form.
Most arms exercises that involve a kettlebell can also be performed with free weights but again, the most important thing is that you have the guidance of a professional to make sure you perform each exercise correctly.
If you don’t know of such a person or don’t want to pay a lot of money for a professional trainer, make use of online videos from reputable trainers on YouTube.
That wraps up this kettlebell arm workout segment. For even more results-based workouts, head on over to the suggested articles below to really transform your body.