Many people believe that all you can train with kettlebells is power moves or leg muscles… Nothing could be farther from the truth. In fact, kettlebells can be an ideal aid for developing strong and well-defined upper-body muscles.
Upper body workout using kettlebells
The below workout is aimed at targeting the upper body muscles, such as the biceps, triceps, shoulders, chest, and back. However, the abdominal muscles will also be targeted as some lifting movements also entail the engagement of the core.
To achieve the best results, perform this workout a minimum of twice per week.
Standing Triceps Extensions
Technique
Stand upright with your feet hip-width apart while holding a kettlebell from the handle using both hands
Extend the arms above your head to lift the kettlebell above your head
Bend the elbows to lower the kettlebell behind your head (make sure to keep your wrist straight to get max results and prevent the risk of injury)
Extend the arms to get back into the starting position. This is one repetition.
Reps and Sets
Perform 10-12 reps for 4 sets
Back Rows
Technique
Stand upright holding a kettlebell from the handle with each hand
Hinge at the hips to lean the torso forward, until it is parallel to the floor
Extend the arms down, in line with the shoulders
Bend the elbows back to lift the kettlebells to the waist and contract the lats
Gently extend the arms down to get back into the starting position. This is one repetition
Reps and Sets
Perform 10-12 reps for 4 sets
Floor Chest Press
Technique
Lie down on the floor, with your knees bent and the feet flat on the ground, while holding a kettlebell from the handle with each hand
Place the kettlebells next to your shoulders, with the palms facing forward
Extend the elbows to lift the kettlebells up, until the arms are perpendicular to your chest
Gently bend the elbows to lower the kettlebells and return to the starting position. This is one repetition
Reps and Sets
Perform 8-10 reps for 5 sets
Shoulder Presses
Technique
Stand upright with your feet hip-width apart whilst holding a kettlebell in each hand
Move the kettlebells next to your shoulders, with the palms facing forward
Extend the elbows to lift the kettlebells above your head, keeping them in line with the shoulder joints
Bend the elbows to gently lower the weights down to the starting position. This is one repetition
Reps and Sets
Perform 10-12 reps for 4 sets
Double-Handed Upright Rows
Technique
Stand upright holding a kettlebell from the handle with each hand
Extend the arms down to move the kettlebells in front of your thighs
Lift the elbows to the sides while bending them, until they are in line with the shoulders and the kettlebells below your chin
Extend the arms down to lower the kettlebells to the starting position. This is one repetition
Reps and Sets
Halo
The kettlebell halo exercise should be performed smoothly with no breaks in between, therefore the steps explained below should all be performed swiftly once you get used to the full body movement.
Technique
Stand upright with your feet hip-width apart whilst holding a single kettlebell bottoms-up at chest height. The elbows should be bent and the hands should be placed on the external sides of the handle
Lift the kettlebell to your right ear with the bottom facing back
Keeping the arms close to your head and the elbows bent at roughly 90 degrees, move the kettlebell behind your head, with the handle facing up
Move the arms around your head next to your left ear, with the handle of the kettlebell facing forward
Reposition the kettlebell in front of you at chest height. Repeat in the opposite direction to complete one repetition
Reps and Sets
Perform 8-10 reps for 4 sets
