Dumbbells and barbells arent the only weights you should grab when looking to strengthen your upper body.
Try this kettlebell arm workout next time for an effective and fun alternative to your usual biceps curls.
If kettlebells were a fairytale princess, they’d earn the name Cinderella.
And its perks all boil down to its unique shape.
And this power matters a lot more than you think.
Ultimately, if you strengthen your grip, you’re helping to strengthen your entire body, he says.
This bell shape is also what gives kettlebells an edge over dumbbells when it comes to improving stability.
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Ready to test your stability and upper-body strength?
Try Rhodes' kettlebell arm workout below.
don’t try a super challenging exercise you’ve never practiced before).
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How it works:Do 2 to 3 rounds of the entire circuit.
After finishing reps on one side, rest for 30 seconds and repeat on opposite side.
After completing a set (both sides) rest 1 to 2 minutes.
This kettlebell arm workout should take about 35 to 45 minutes.
A.Stand with feet shoulder-width apart, with kettlebell resting on floor in front of you.
B.To initiate the swing, inhale and hike the kettlebell back and up between legs.
(Your legs will slightly straighten in this position.)
C.Powering through the hips, exhale and quickly stand up and swing the kettlebell forward up to chest level.
The free arm should be tucked at your side, hinging at the elbow in sync with the swing.
At the top of the movement, the core and glutes should visibly contract.
D.Drive the kettlebell back down and up underneath you.
That’s one rep.
Repeat for 8 reps, then switch sides.
A.Stand with feet shoulder-width apart, with kettlebell resting on floor in front of you.
B.Thread hand through handle of kettlebell, with palm facing toward the ceiling.
Drive through feet and pull kettlebell off ground and up to standing.
Extend opposite arm diagonally out to side.
D.Press through the center of the foot and engage the glutes to return to standing.
E.Keeping arm close to chest, press the kettlebell up overhead until arm is extended.
Reverse movement and lower kettlebell back to chest.
A.Start in a high plank position with hands on two kettlebell handles, feet in a wide stance.
Engage quads, glutes, and core.
B.Row one arm up to rib cage, squeezing behind shoulder blade.
Return kettlebell to floor, and row opposite side.
That’s one rep.
Repeat for 5 reps, then switch sides.
Cradle the handle of a kettlebell with both hands at chest level.
Roll onto back, while moving the kettlebell into a supported position at chest.
The bell should be on its side.
B.Pull shoulders down and away from ears, engage core, and brace glutes.
Straighten legs or lift hips into the bridge position, depending on your skill level.
Remove left hand from kettlebell handle, extend arm out to side, and rest it on the floor.
Lower kettlebell back to chest.
Cradle the handle of a kettlebell with both hands at chest level.
Roll onto back, while moving the kettlebell into a supported position at chest.
The bell should be on its side.
“Starfish” legs by bringing them out at a diagonal from hips.
C.At the same time, push weight straight up above chest with straight arms.
(Think hand-to-hip in one straight line.)
Keep your weighted arm straight and gaze up toward kettlebell.
Then, push through palm of free hand to straighten arm and lift torso to sit up.
Eyes should still be on the kettlebell.
G.Push through front heel to come to standing.
Free arm can be out to the side for added balance.
H.Reverse the movement, keeping eyes on kettlebell throughout each transition.
More Killer Kettlebell Arm Exercises
Muscles craving more?
Try incorporating these moves, courtesy of Rhodes, into your next kettlebell arm workout.
B.Bend right knee and plant right foot on floor.
Remove left hand from kettlebell handle and extend left arm over head and rest on floor.
C.Straight above chest, press kettlebell toward ceiling, with forearm vertical and fist pointed straight up.
The bell should be on the outside of forearm.
D.Press through the right foot to roll the body onto the left side.
Keep the kettlebell pressed straight above shoulder and arm vertical.
E.Continue rolling until right knee touches the floor.
Slowly extend right leg as far as is comfortable.
Hold kettlebell in the pressed position for 3 breaths.
F.Slowly reverse movement back to start.
That’s one rep.
Repeat for 5-8 reps, then switch sides.
(To train your entire body with just two kettlebells, try this intense workout.)
A.Start laying on floor face up, with the kettlebell sitting on the floor above head.
B.Extend arms over head, hook both thumbs through the kettlebell handle, and grab firmly with hands.
The kettlebell should be on the inside of forearms.
C.Squeeze forearms together to support body of kettlebell and engage core.
Hold for one breath.
E.Slowly lower kettlebell back to start over head on floor.
(BTW, the row and all its variations canseriously improve your posture.)
A.Holding a kettlebell in right hand, stand with feet hip-width apart.
Step forward with left foot into a lunge position, keeping back leg (right) straight.
Lower torso until nearly parallel with the ground.
Rest left forearm on left thigh.
B.Draw the kettlebell up toward chest by bending right elbow straight up toward the ceiling.
Lower kettlebell back to start.
That’s one rep.
