Kettlebell Arm Workout
Kettlebells are a versatile piece of equipment that can be used for a wide range of workouts. In this blog, we will focus on arm workouts using kettlebells, specifically the single arm kettlebell press, one arm kettlebell rows, kettlebell armbar, kettlebell forearm workout, and single arm kettlebell deadlift.
What this article covers:
- Single Arm Kettlebell Press
- One Arm Kettlebell Rows
- Kettlebell Armbar
- Kettlebell Forearm Workout
- Single Arm Kettlebell Deadlift
Single Arm Kettlebell Press
The single arm kettlebell press is an excellent exercise for targeting the shoulders, triceps, and core muscles. It can be performed in various positions, including standing, seated, or kneeling, depending on your fitness level and training goals.
Check Out Mark Wildman's kettlebell instructional here!
To perform the one arm kettlebell press in a standing position, start by standing with your feet shoulder-width apart and the kettlebell held in your right hand at shoulder height. Your wrist should be in line with your shoulder, and your elbow should be tucked in close to your body. Engage your core muscles and keep your feet planted firmly on the ground.
Next, exhale and press the kettlebell up towards the ceiling until your arm is fully extended. Make sure to keep your elbow locked out at the top of the movement. Pause briefly at the top and then inhale as you lower the kettlebell back down to your shoulder. Repeat for the desired number of repetitions before switching arms.
It's important to note that proper form is crucial when performing the single arm kettlebell press. Avoid overarching your lower back or letting your shoulder blades come off the ground. Make sure to maintain a neutral spine throughout the exercise, engage your core muscles, and keep your shoulder blades down and back.
There are several variations of the single arm kettlebell press that you can incorporate into your workout routine to increase the intensity or target different muscle groups. For example, you can try the single arm kettlebell push press, which involves a slight bend of the knees to create momentum and help you lift the kettlebell overhead.
One Arm Kettlebell Rows
One arm kettlebell rows are an effective exercise for targeting your back and biceps. Start by placing the kettlebell on the ground next to your left foot. Take a step back with your right foot and bend forward at the waist, keeping your back straight. Reach down and pick up the kettlebell with your right hand, keeping your elbow close to your body. Pull the kettlebell up towards your chest, squeezing your shoulder blade at the top of the movement. Lower the kettlebell back down and repeat for the desired number of reps before switching arms.Kettlebell Armbar
The kettlebell armbar is a great exercise for improving shoulder mobility and stability. Start by lying on your back with your knees bent and feet flat on the ground. Hold the kettlebell in your right hand and extend your arm up towards the ceiling. Slowly lower the kettlebell behind your head, keeping your elbow close to your ear. Pause for a moment, then lift the kettlebell back up to the starting position. Repeat for the desired number of reps before switching arms.
Kettlebell Forearm Workout
The kettlebell forearm workout is a great exercise for building forearm strength and grip. Hold the kettlebell in your right hand with your palm facing up. Curl the kettlebell up towards your shoulder, keeping your elbow close to your body. Lower the kettlebell back down and repeat for the desired number of reps before switching arms. To increase the difficulty, you can perform this exercise with a heavier kettlebell or hold the kettlebell in a different position, such as with your palm facing down.
Single Arm Kettlebell Deadlift
The single arm kettlebell deadlift is a great exercise for building lower body strength and stability. Start by standing with your feet shoulder-width apart and hold the kettlebell in your right hand. Keeping your back straight, bend your knees and lower the kettlebell down towards the ground. Pause for a moment, then lift the kettlebell back up to the starting position. Repeat for the desired number of reps before switching arms.
Incorporating these kettlebell arm workouts into your fitness routine can help you build strength, stability, and mobility in your upper body. Remember to start with a lighter weight and focus on proper form to prevent injury. With consistent practice, you'll be able to increase the weight and challenge your muscles even more.
Check out the complete kettlebell collection over at Strong And Fit!
Did you find the blog beneficial? If so, consider exploring our other guides.
