Sick of the same old arm exercises like curls and lifts? Adding a kettlebell Workout to your routine is a great way to switch up your workout and challenge your muscles in new ways.And to give you the best-rounded resource for building stronger arms and shoulders, we have rounded up the Best kettlebell workout for arms to help you get started.Also, we will be providing step-by-step instructions and helpful hints to make your workout a breeze.
But before we dive into different Kettlebell workouts for upper body, let us know what kettlebell workout is?
What is Kettlebell Workout ?
The kettlebell is one of the most versatile training equipment you can add to your strength workout. It is a small-sized cast-iron weight designed to tone your entire body, including your arms, shoulders, back, and chest.
They are suitable for beginner-level workouts or augment those who already have more experience with barbells and dumbbells.
Benefits of Kettlebell workout:
• Versatile form of training equipment– Kettlebells are an incredibly versatile form of training equipment used for bodyweight training, strength training, and flexibility training.
Kettlebell workouts increase the strength of your core, arms, shoulders, back, and chest. Its shape allows for different movements, including squatting, pressing, pulling, and many more.
Plus, an intense workout with kettlebells will burn calories, tone muscle, and increase energy.
• Weight loss– Weight loss can be a significant benefit of a Kettlebell workout. Studies have shown that using the Kettlebell as a weight training tool can result in a loss of body fat and retention of lean muscle mass. In addition to weight loss, Kettlebell workouts have been proven to increase cardiovascular endurance and flexibility.
• Improves posture– Kettlebells can improve posture by forcing you to maintain a straight back while moving the weight. And ny engaging the core and strengthening the muscles, you will develop good posture and counteract poor posture from other activities.
• Increases stamina– A kettlebell workout can drastically improve your strength and stamina. Every single movement with a kettlebell engages most of your muscles and increases their endurance and stamina.
The medium to high repetition range allows your muscles to adapt to frequent contractions, allowing you to push harder for that extra set.
What is the best kettlebell workout for arms?
1. Kettlebell Bicep Curl-
Kettlebell bicep curl is a dynamic and famous kettlebell exercise in which you need to keep your arm in motion and keep your muscles engaged in the entire exercise.
It is very similar to the other bicep curls, but it utilizes a kettlebell to bring out certain muscle groups.
Follow the given steps to achieve the best possible results:
Step 1– To perform the kettlebell Bicep curl, hold one or two kettlebells with your arms straight down at your sides.
Step 2– While holding the weight, bring the elbow up as you pull up on the handle of the kettlebells with your forearm muscles.
Step 3– Lower down under complete control to repeat. If you are a Kettlebell workout beginner, you can repeat the same for two or three sets, 10 to 15 reps.
Note: You can perform the bicep curl exercise in a couple of different ways. You can either take a dumbbell in each hand and curl them independently, or try grabbing just one kettlebell and curling it up, keeping your upper arm still.
2. Kettlebell Overhead Press-
The overhead press is an excellent exercise for building shoulder strength. In addition to the shoulders, this move also works the triceps and chest muscles. It’s a great exercise to include in your upper body kettlebell workout.
This is how it is done:
Step 1– For an overhead press, hold the kettlebells behind your hand with your elbows pointing out to the sides.
Step 2– Slowly push the kettlebells straight up, locking your elbows at the top. Make sure the ends of the handles making contact with your forehead while lifting.
Step 3– On the way down, lower the weight back between your shoulder blades. Lift the kettlebells again in a controlled way until they are overhead again. And repeat for the desired number of reps.
3. Kettlebell Lateral Raise-
The kettlebell lateral raise exercise is a great modification of the dumbbell lateral raise, which is a great way to work your upper body and target the deltoids and triceps. This workout strengthens your upper body and builds muscle mass.
Follow the below steps to perform it accurately:
Step 1– Place the kettlebells on the side of your body and hold them firmly.
Step 2– With your arms at your sides, lift the kettlebells as if you are doing a dumbbell fly exercise. Bring them up to shoulder level (up to the top of the shoulder) and slowly lower them down slowly. Repeat this motion for 12-15 repetitions.
Note: Remember to exhale on your way up, inhale on the way down.
4. Kettlebell Overhead Tricep Extension-
One of the most common kettlebell exercises for all four arms is using an overhead extension, as described in this exercise. This movement uses the familiar ‘swings’ that strengthen the back and shoulders.
It combines two different strength training movements, elbow extension and triceps press to work both together effectively, working all one’s arm muscles and building muscle definition simultaneously.
To perform this kettlebell exercise, follow these steps:
Step 1- Stand with your feet shoulder-width apart and hold a kettlebell behind your head in between your hands.
Step 2– Keep your elbows by your ears and lift the kettlebell overhead. Bend at the elbows to slowly lower the kettlebell towards the side of your head.
Step 3– Lift it back up and repeat for reps on each side, going slow and taking a 1-second count to complete one rep.
Note: Keep your elbow locked out and isometrically contract your shoulder muscles to keep the kettlebell from falling.
Frequently asked questions(FAQ):
1-Are 20 minutes of kettlebells enough?
Doing just three short kettlebell workouts a week will allow you to easily fit in a well-rounded workout at home in a way that you’d never be able to in a crowded gym.
Since the workouts are so short, there’s no question of having time to do something else or sticking with your kettlebells for months and months before the results come in.
2-How long does it take to see results from kettlebells?
Since kettlebells are designed to challenge the entire body, often holistic results are seen very quickly. However, each individual responds differently to this style of training.
So try kettlebells for yourself and find out just how this workout will help you achieve your goals. But no matter who you are or how much time you have to work out, the key to seeing results is consistency.
Kettlebell workout for arms is the best way to get the most out of them. Try this routine if you are looking for a small but efficient workout to build muscle for your upper body.
This routine is great if you’re short on time, want daily workouts, or want to try something different. We hope we’ve shown you how versatile and amazing the kettlebell can be and inspired you to incorporate it into your fitness regimen.