Are Kettlebells Good for the Upper Body?

Best Single Kettlebell Upper Body Exercises

What should you do if the kettlebell you wish to use for upper body training is too heavy to use for conventional lifts? Instead of ignoring upper body training altogether or narrowing it down to push-ups and pull-ups (all of which are excellent exercises), you'll only need to switch things up a bit. Here are some of the most effective workouts for your upper body that can be performed with just one kettlebell, along with an explanation of how and why you should incorporate them into your training routine.

Kettlebell Bent Over Row

To be honest, this choice shouldn't come as a surprise. Strong abs are a byproduct of the single-arm row (often performed with a dumbbell), as are strong back muscles thanks to the necessity to resist rotation from the movement. Be particularly careful with your form here. It's easy to skip sets when you're stuck in a hinge for too long. If you want to get the most out of your kettlebell bent-over rows, you should keep your torso about parallel to the ground during the entire set.

Benefits of the Kettlebell Bent Over Row

• The deadlift's lockout strength can be improved with the help of regular practise of a hip hinge.
• Build up your lats and traps without risking injury to your shoulders by performing overhead presses.
• Strengthen your core to prevent rotation.

How to Do the Bent Over Kettlebell Row

Keep the kettlebell at your side with one hand. Keep your back straight as you hinge forwards from the hips until your torso is nearly equal to the floor (until you start feeling a stretch in your hamstrings). Initiate the upward pull of the kettlebell by contracting your lats and packing the shoulder on the side that is gripping the bell. Slowly bring the bell back down when it reaches a height equivalent to your chest. Move to the opposite side and do the same number of reps.

Kettlebell Upright Row

By using a thinner grip on the kettlebell, you will be able to do the exercise over a greater range of motion than with a standard upright row. You'll reap the same muscle-building advantages, if not more, because a greater range of motion (ROM) equates to greater stress. Make sure the movement of the upright row comes from your upper lats and traps, and not your deltoids. The closer hand placement required by the kettlebell upright row prevents the potentially harmful flexing of the wrists at the peak of the lift, when extra height is being sought. If you imagine pulling apart the kettlebell handle, you can activate your lats and prevent your wrists from flexing in an unhealthy way.

Benefits of the Kettlebell Upright Row

• Develop your core strength and brace your body to keep your torso still while lifting (to avoid kipping).
• Practicing good form while lifting can help you develop better overall coordination. That is, without tensing your forearms at the top of the lift or pulling on your deltoids in the middle of the movement.
• Improve your strength at the very top of your rep range by pausing for one or two seconds.

How to Do the Kettlebell Upright Row

Get into a position that's close to your deadlift posture. Put the kettlebell in between your legs with the handle at midfoot. Tilt forwards and return the kettlebell to its stowed position by doing a deadlift. Using your upper back, trace the bell slightly outside your chest as you press your elbows upward with a kettlebell in each hand.

Two-Handed Kettlebell Skull Crusher

Similar to a skull crusher, but with the added benefit of allowing for a more neutral hand position, which may be easier on the elbows for certain people. Your range of motion will be reduced due to the shape of the kettlebell and the fact that you are performing these exercises on the floor. Not a problem. Focus on calm, controlled repetitions to maximise time under tension. You'll be able to lift more weight because to this restricted range of motion.

Benefits of the Two-Handed Kettlebell Skull Crusher

• Focus on your triceps if you want them to grow stronger and bigger.
• Strengthen your shoulders by working your front delts without compromising your shoulder girdle.
• Concentrate on keeping a tight grip on the kettlebell during the whole lift to build stronger hands.

How to Do the Two-Handed Kettlebell Triceps Press

Similarly to the beginning of a unilateral floor press, the bell must first be rolled into place. Squeeze the handle of the kettlebell tightly with both hands. Then, with your hands facing each other instead of apart as you would in a close grip bench press, press the bell up while maintaining your elbows locked in.

Two-Handed Kettlebell Shoulder Press

Kettlebell one-arm presses are fantastic. However, if you only have one bell, that isn't your only choice. If you grip the kettlebell with both hands and press it straight over your head, you may put a greater amount of weight on your shoulders. The kettlebell has a very slim handle, therefore your grip will be very restricted. That's alright, although you could notice a slight adjustment period. You should approach this exercise the same way you would a standard shoulder press.

Benefits of the Two-Handed Kettlebell Shoulder Press

• The ability to hoist a hefty weight over one's head requires a strong core and a steady sense of balance.
• Because of the peculiar form of the bell, you will need to use your entire finger and forearm strength to maintain a firm grasp (no matter what specific grip you choose).
• Training your shoulders in this way can help you develop superior pressing and overhead strength.

How to Do the Two-Handed Kettlebell Shoulder Press

You can either hold the kettlebell by both handles or cup the bell between your hands while standing with your feet hip-width apart (or wider if you require additional balance) (as shown in the video). Holding the kettlebell at chest height requires a firm grasp of some sort. Then, he says to press it above his head (with a little bounce from his knees to make it a push press if necessary) before utilising his triceps to lower it slowly.

Unilateral Kettlebell Floor Press With Glute Bridge

This workout combines the floor press and the glute bridge into a single fluid motion. The floor press is an effective exercise for building strength in the chest and triceps because of the reduced range of motion you'll experience. As a result, you'll be able to perform more reps with a greater weight. The benefits to your upper body can be achieved without performing a glute bridge, so why would you not? Everyone can use some lower body work, and holding the glute bridge will put a strain on your hamstrings and glutes.

Benefits of the Unilateral Kettlebell Floor Press With Glute Bridge

• Lifting without a bench forces you to rely more on your glutes, hamstrings, and even calves, which can help you improve your form on an exercise that typically targets your upper body.
• If there is an imbalance in your strength or your muscles, work on one side at a time.
• Strengthen your core's ability to resist rotation by keeping it rigid throughout unilateral lifts.

How to Do the Kettlebell Floor Press With Glute Bridge

Put the kettlebell in your right hand and lie on your right side. As you roll to your left, you'll find yourself flat on your back with the kettlebell at your chest. When you lay down with the kettlebell, you might easily injure yourself by trying to force it into position with too much force. The shoulder joint may experience strain as a result of this action. Make room for a glute bridge position, in which your knees are bent and your feet are planted firmly on the floor. Press your hips up as far as they will go without hyperextending your back by driving your feet down and squeezing your glutes. When you're ready, press the kettlebell up for a unilateral floor press while retaining the glute bridge position. Keep your hips up throughout your set, and after switching sides, roll the bell back into position.

Two-Handed Kettlebell Curl

When practising with a single, heavy kettlebell, it's easy to overlook a simple but powerful movement — the two-handed kettlebell curl — due to the prevalence of kettlebell techniques that emphasise explosive power. It's a more gruelling exercise than you'd expect from a kettlebell, but the resulting pump and strength are well worth the effort. This change is a good one because it's simple. The mechanics of curling are straightforward, making this exercise a risk-free addition to your routine regardless of whether you use a barbell, dumbbells, or a kettlebell.

Benefits of the Two-Handed Kettlebell Curl

• This kettlebell exercise is unusual in that it focuses on the biceps as the primary muscle group responsible for the movement.
• Maintaining the correct position during the lift with a kettlebell is more difficult than with a dumbbell or bar, so you can really get your forearms working.
• Maintaining a tight torso throughout the lift is a good way to test your core strength.

How to Do the Two-Handed Kettlebell Curl

If you want to target your abs more directly, you can stand or kneel with both hands on the kettlebell handle and the bell facing down. As if using an EZ-bar, curl the kettlebell with a close grip while keeping it steady. Get a good squeeze in your biceps at the top of the rep, and go slow on the way down. There is no shame in trying and failing at these.

Kettlebell Suitcase Carry

Lifting and moving large objects, like kettlebells, is not for the faint of heart. Due to their round shape, you'll need to keep extra stiffness during your kettlebell suitcase carry to prevent the bell from bouncing off your outside thigh. The plus is that you’ll get better coordination, grip strength, and conditioning as this is difficult on your cardio, too.

Benefits of the Kettlebell Suitcase Carry

• Deadlifting is a great way to train your lats since it requires you to carry a heavy load below your waist.
• Core strength is developed as the participant actively resists lateral flexion throughout the exercise.
• It helps even out imbalances in grip and core strength by working on just one side at a time.

How to Do the Kettlebell Suitcase Carry

Keep a kettlebell slung over one shoulder. Pull your shoulders back and down towards your heels to form a "pack." Gently thrust out your hips in front of you and walk steadily and with control. You should fight the urge to stoop to one side because of the weight, which is to avoid lateral flexion. Stay centred when carrying the kettlebell; don't lean to one side to offset the weight, and don't let the weight drag you down.

Kettlebells are frequently utilised in place of conventional weights due to their compact size and ease of incorporation into existing workout routines. They are also gentler on the lower back than many other forms of exercise.

Here's why you shouldn't substitute kettlebell exercises for resistance training if you want to strengthen your upper body. You may find better results by doing one or two kettlebell workouts per week.

We have some wonderful information on our site about various methods to include this equipment into your exercise routine if you're interested in adding them but need help finding out how to use them successfully.

Conclusion

One of the best ways to get stronger and more toned all over (including the abs, legs, and upper body) is to use a kettlebell. They also work quite well in reducing body fat. Because of these benefits, an increasing number of people are opting to use kettlebell workouts as their primary form of physical activity. The range of motion for an upright row when using a kettlebell is much larger than that for a traditional upright row. By requiring a closer hand placement at the top of the lift, the upright row reduces the risk that the lifter's wrists will bend excessively in pursuit of further height.

A variation of the skull crusher that allows for a more neutral hand posture is the Two-Handed Kettlebell Skull Crusher. Because of the kettlebell's design and the fact that you'll be working out on the floor, you should expect a decrease in your range of motion. Strength in the chest and triceps can be improved with the help of the kettlebell floor press. Why bother with a glute bridge when you can get the same upper-body benefits by doing something else? The hamstrings and glutes will feel the tension as you hold the glute, and everyone could use some practise on those muscles.

Instructions for performing a Kettlebell floor press, including a Glute Bridge and a Kettlebell Curl, with two hands. With a kettlebell, it's trickier to keep your form intact throughout the exercise. By design, the biceps are the principal movers in the kettlebell curl. The act of picking up and carrying heavy kettlebells is not for the weak of back. Carrying a kettlebell luggage requires you to maintain a stony resolve. By requiring you to lower the weight to your lower back, deadlifting is an excellent exercise for developing your lats.

Content Summary

• Kettlebells are a great alternative to traditional weights and exercise machines for working the upper body.
• Working out with a kettlebell is a great technique to build muscle and tone your upper body, lower body, and abdominals.
• Kettlebells are a great supplementary tool for upper body training, but they are not a replacement for traditional resistance exercises.
• Here are some of the most effective workouts for your upper body that can be performed with just one kettlebell, along with an explanation of how and why you should incorporate them into your training routine.
• The deadlift's lockout strength can be improved with the help of regular practise of a hip hinge.
• By using a thinner grip on the kettlebell, you will be able to do the exercise over a greater range of motion than with a standard upright row.
• Get into a position that's close to your deadlift posture.
• Tilt forwards and return the kettlebell to its stowed position by doing a deadlift.
• Your range of motion will be reduced due to the shape of the kettlebell and the fact that you are performing these exercises on the floor.
• Squeeze the handle of the kettlebell tightly with both hands.
• If you grip the kettlebell with both hands and press it straight over your head, you may put a greater amount of weight on your shoulders.
• Training your shoulders in this way can help you develop superior pressing and overhead strength.
• You can either hold the kettlebell by both handles or cup the bell between your hands while standing with your feet hip-width apart (or wider if you require additional balance).
• Holding the kettlebell at chest height requires a firm grasp of some sort.
• This workout combines the floor press and the glute bridge into a single fluid motion.
• Lifting without a bench forces you to rely more on your glutes, hamstrings, and even calves, which can help you improve your form on an exercise that typically targets your upper body.
• If there is an imbalance in your strength or your muscles, work on one side at a time.
• Put the kettlebell in your right hand and lie on your right side.
• When you're ready, press the kettlebell up for a unilateral floor press while retaining the glute bridge position.
• When practising with a single, heavy kettlebell, it's easy to overlook a simple but powerful movement — the two-handed kettlebell curl — due to the prevalence of kettlebell techniques that emphasise explosive power.
• If you want to target your abs more directly, you can stand or kneel with both hands on the kettlebell handle and the bell facing down.
• It helps even out imbalances in grip and core strength by working on just one side at a time.
• They are also gentler on the lower back than many other forms of exercise.
• You may find better results by doing one or two kettlebell workouts per week.