5 Kettlebell Exercises For The Upper Body

This article will look at how you can use kettlebells to build up the muscles in your chest, back and shoulders by listing 5 of the best kettlebell exercises for the upper body.

Kettlebell exercises are great for a full body workout. These spherical weights help to strengthen and tone every muscle in your body while also giving you a challenging cardiovascular workout. In addition to this, they boost your agility, balance and stamina. However, one of the best things about kettlebells is that they can also be used to target specific muscle groups. For the best results with these upper body kettlebell exercises, use the criteria listed below to choose the weight of your kettlebells:

• For Muscle Size & Strength: Choose kettlebells that you can lift for between 4-8 reps.
• For Muscle Endurance & Tone: Choose kettlebells that you can lift for between 12-16 reps.
• For A Combination Of The Above: Choose kettlebells that you can lift for between 8-12 reps.

Exercise 1 – Double Kettlebell Floor Press

The double kettlebell floor press targets your chest muscles while also working your triceps. To perform the double kettlebell floor press, follow the instructions below:

1. Place 2 kettlebells on the floor so that they are in line with your shoulders.
2. Lie on the floor with your knees bent and your feet flat on the floor, making sure that the kettlebells are still in line with your shoulders as you lie down.
3. Bend your elbows so that your hands are in line with your chest, then roll to the right and use the heel of your hand to grip the first kettlebell handle tightly.
4. Roll to the left and use the heel of your hand to grip the second kettlebell handle tightly.
5. Lie flat on your back, keep your knees bent and your feet flat on the floor, then straighten your elbows and press the kettlebells up above your chest.
6. Bend your elbows and lower the kettlebells back, stopping when your elbows touch the floor.
7. Repeat steps 5-6 for your chosen number of reps.

Exercise 2 – Kettlebell High Pull

The kettlebell high pull is another great exercise for strengthening your upper back and shoulders. It also works your core muscles and the muscles in your legs. To perform the kettlebell high pull, follow the instructions below:

1. Stand with your feet a shoulder width apart and place 1 kettlebell between your legs.
2. Bend your knees and lower your body down toward the floor while keeping your back straight, stopping when your butt is in line with your knees.
3. Grab the kettlebell handle with both hands, making sure that you keep your arms and back straight.
4. Straighten your knees, lift your body up by pushing through the heels and lift the kettlebell off the floor, making sure that you keep your arms and back straight and fully engage your abdominal muscles.
5. Once you are standing upright, bend your elbows and lift the kettlebell up to your chin.
6. Straighten your elbows and bend your knees to lower your body and the kettlebell down toward the floor, stopping when your butt is in line with your knees and the kettlebell is on the floor.
7. Repeat steps 3-6 for your chosen number of reps.

Exercise 3 – Kettlebell One Arm Press

The kettlebell one arm press is another brilliant exercise for your shoulders which also works your back, biceps and leg muscles. To perform the kettlebell one arm press, follow the instructions below:

1. Stand with your feet a shoulder width apart and place 1 kettlebell between your legs.
2. Bend your knees and lower your body down toward the floor while keeping your back straight, stopping when your butt is in line with your knees.
3. Grab the kettlebell handle with your left hand, then straighten your knees and bend your left elbow to raise your body back up and curl the kettlebell toward your left shoulder.
4. Partially straighten your right arm, clench your right fist and tighten all the muscles in your body.
5. Take a deep breath, then twist your left wrist, straighten your left elbow and press the kettlebell up above your head.
6. Exhale deeply, then twist your left wrist, bend your left elbow and lower the kettlebell down toward your left shoulder.
7. Bend your knees and straighten your left elbow to lower your body and the kettlebell down toward the floor, stopping when your butt is in line with your knees and the kettlebell is on the floor.
8. Grab the kettlebell handle with your right hand, then straighten your knees and bend your right elbow to raise your body back up and curl the kettlebell toward your right shoulder.
9. Partially straighten your left arm, clench your left fist and tighten all the muscles in your body.
10. Take a deep breath, then twist your right wrist, straighten your right elbow and press the kettlebell up above your head.
11. Exhale deeply, then twist your right wrist, bend your right elbow and lower the kettlebell down toward your right shoulder.
12. Bend your knees and straighten your right elbow to lower your body and the kettlebell down toward the floor, stopping when your butt is in line with your knees and the kettlebell is on the floor.
13. Repeat steps 3-12 for your chosen number of reps.

Exercise 4 – Kettlebell One Arm Row

The kettlebell one arm row is an excellent exercise for your upper back which also works your arms. To perform the one arm kettlebell row, follow the instructions below:

1. Place a kettlebell on the floor and then stand so that your left foot is next to it and your right foot is behind it.
2. Extend your right leg behind you and bend your left knee.
3. Lean forward by behind your hips, then place your left forearm against your left knee.
4. Straighten your right arm and grab the kettlebell handle with your right hand.
5. Bend your right elbow and shoulder to pull the kettlebell up toward the right side of your waist.
6. Straighten your right elbow and shoulder to lower the kettlebell back down onto the floor.
7. Repeat steps 5-6 for your chosen number of reps.
8. Stand up straight, then extend your left leg behind you and bend your right knee.
9. Lean forward by behind your hips, then place your right forearm against your right knee.
10. Straighten your left arm and grab the kettlebell handle with your left hand.
11. Bend your left elbow and shoulder to pull the kettlebell up toward the left side of your waist.
12. Straighten your left elbow and shoulder to lower the kettlebell back down onto the floor.
13. Repeat steps 11-12 for your chosen number of reps.

Exercise 5 – Kettlebell Push Up

The kettlebell push up is similar to a regular push up and targets your arms, back, chest and shoulders. To perform the kettlebell push up, follow the instructions below:

1. Place 2 kettlebells on the floor about a shoulder width apart, then grab the kettlebell handles and straighten your legs out behind you, making sure that you keep your core muscles tight.
2. Bend your elbows and lower your body down toward the floor, stopping when your chest is in line with the top of the kettlebell handles.
3. Straighten your elbows and push your body back up to the starting position.
4. Repeat steps 2-3 for your chosen number of reps.

Summary

With these 5 kettlebell exercises, you can develop a strong, solid upper body while also indirectly strengthening many other muscle groups. To get the most out of these exercises, perform them 1-3 times per week but make sure you have at least 1 day of rest between each workout so that your muscles have the time they need to recover. Also, aim to gradually increase the amount of weight you lift over time to maximize your overall strength levels.