Kettlebell moves are one of the most versatile and effective ways to add strength and endurance to your workout. Here, we will look at 11 kettlebell moves focusing on the arms and shoulders.
Kettlebells, or round weights, are a great way to add variety to your upper body workout routine. A kettlebell is a type of weight with a handle that allows you to do dynamic and functional exercises.
Kettlebells can help you increase your strength, improve your coordination, improve your balance, and improve your mobility. They can also help you burn calories and increase your metabolism.
Table of Contents
What is Kettlebell Moves?
Kettlebell moves involve swinging a kettlebell, lifting it, or holding it. It’s a weight made of cast iron and has a handle.
Doing kettlebell moves can help you get stronger, stay balanced, and work on your coordination by working on multiple muscles simultaneously.
How to Choose the Right Kettlebell Weight?
Regarding kettlebells, it all depends on your fitness level, what you’re trying to do, and what kind of exercise you’re doing.
- You want to ensure you’re doing something challenging but not so much that you’re compromising your form or risking injury.
- An excellent way to find out if you’re using the wrong weight is to do ten repetitions and see if you can do them with good form.
- If you’re having trouble doing them or feeling pain or discomfort, switch to something lighter. If you can do more than 15, you’ll want to go up a bit for more resistance.
- Generally, if you’re starting with a kettlebell, you can start with one that weighs between 4 and 8 kg for women and 8 to 12 kg for men.
- If you’re an intermediate or advanced exerciser, you can go with a heavier weight, like 12 to 24 kg for women and 16 to 32 kg for men.
How to Perform Kettlebell Moves Safely?
Before you start any kettlebell workout;
- Make sure you warm up properly with some dynamic stretches and light cardio.
- It will prepare your muscles and joints for the movements and prevent injuries.
- You should also have enough space around you to swing and lift the kettlebell without hitting anything or anyone.
- When performing kettlebell movement, pay attention to your form and technique.
- Keep your core engaged, your back straight, and your shoulders down and back.
- Avoid rounding your spine, shrugging your shoulders, or locking your elbows or knees.
- Breathe deeply and exhale during the exertion phase of the movement.
- Control the kettlebell moves with your grip, and don’t let it swing too fast or too far.
- If you feel pain or discomfort, stop immediately and check your form or lower your weight.
Benefits of using kettlebells for arm and shoulder workouts
Some benefits of using kettlebell moves for arm and shoulder workouts are:
- They allow you to move around in different ways, so you can use more muscles and be more flexible.
- They work your core and stabilize your muscles, which can help you look and feel better.
- They are also fun and versatile so that you can mix many different exercises with other movements like squats and lunges.
- They can help keep your heart rate up and help you burn more calories since they involve more strength and speed.
11 Kettlebell Moves to Strengthen Your Arms and Shoulders
If you’re looking for a kettlebell moves workout, this blog post is for you! We’ll show you 11 moves you can do with a kettlebell about arms and shoulders!
You can do them as a series or mix and match different exercises to make it your own. Ensure you get warmed up before you start, and pick the right weight for your body type.
Ready to get started? Here are 11 kettlebell moves to strengthen your arms and shoulders.
Kettlebell Curl
- Stand with your feet shoulder-width apart and hold a kettlebell in each hand by your sides, palms facing up.
- Keeping your elbows close, curl the kettlebells up to your chest, squeezing your biceps at the top.
- Slowly lower the kettlebells back to the starting position and repeat.
- Do 10 to 15 reps.
Why it works?
- It is a simple but effective exercise that targets your biceps, the muscles on the front of your upper arms.
- It also engages your forearms, wrists, and grip strength.
Kettlebell Overhead Press
- Stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder level, palms facing each other.
- Brace your core and press the kettlebells over your head, locking your elbows at the top.
- Slowly lower the kettlebells back to the starting position and repeat.
- Do 10 to 15 reps.
Why it works?
- It is a classic exercise that works your shoulders, especially your deltoids, the muscles that form the rounded shape of your shoulders.
- It challenges your triceps, the muscles on the back of your upper arms, and your core stability and posture.
Kettlebell Row
- Place a kettlebell on the floor before you and stand with your feet slightly wider than shoulder-width apart.
- Hinge at your hips and bend your knees slightly to grab the kettlebell with one hand, palm facing in. Keep your back flat and your chest up.
- Pull the kettlebell up to your ribcage, keeping your elbow close to your body and squeezing your shoulder blade at the top.
- Slowly lower the kettlebell back to the floor and repeat. Switch sides after completing one set.
- Do 10 to 15 reps per side.
Why it works?
- It is a powerful exercise that works your back muscles, especially your latissimus dorsi, the large muscles that run along the sides of your back.
- It strengthens your biceps, forearms, traps, rhomboids, and rear deltoids.
Kettlebell Swing
- Place a kettlebell on the floor before you and stand with your feet slightly wider than shoulder-width apart.
- Hinge at your hips and bend your knees slightly to grab the kettlebell with both hands, palms facing down. Keep your back flat and your chest up.
- Swing the kettlebell back between your legs, then explosively thrust your hips forward and swing the kettlebell up to chest level or higher. Keep your arms straight and relaxed throughout the movement.
- Let the kettlebell swing back down between your legs and repeat. Don’t let the kettlebell touch the floor.
- Do 15 to 20 reps.
Why it works?
- It is a full-body exercise that primarily works your posterior chain, the muscles on the back of your body, such as your glutes, hamstrings, lower back, and upper back.
- It engages your shoulders, arms, core, and cardiovascular system.
Kettlebell Clean
- Place a kettlebell on the floor before you and stand with your feet shoulder-width apart.
- Hinge at your hips and bend your knees slightly to grab the kettlebell with one hand, palm facing down. Keep your back flat and your chest up.
- Swing the kettlebell back between your legs, then explosively thrust your hips forward and pull the kettlebell up to your shoulder, flipping your wrist so that the kettlebell rests on the back of your forearm. Keep your elbow close to your body and your wrist straight.
- Reverse the movement and return the kettlebell to the floor. Switch sides after completing one set.
- Do 10 to 15 reps per side.
Why it works?
- It is a complex exercise that combines a swing and a curl. It works your entire body, especially your arms, shoulders, and core.
- It improves your power, coordination, and timing.
Kettlebell Snatch
- Place a kettlebell on the floor before you and stand with your feet shoulder-width apart.
- Hinge at your hips and bend your knees slightly to grab the kettlebell with one hand, palm facing down. Keep your back flat and your chest up.
- Swing the kettlebell back between your legs, then explosively thrust your hips forward and pull the kettlebell up over your head in one fluid motion, flipping your wrist so that the kettlebell rests on the back of your forearm. Lock your elbow at the top and keep your wrist straight.
- Reverse the movement and return the kettlebell to the floor. Switch sides after completing one set.
- Do 10 to 15 reps per side.
Why it works?
- It is an advanced exercise that builds on the clean. It works your entire body, especially your arms, shoulders, and core.
- It boosts your power, speed, and endurance.
Kettlebell Halo
- Stand with your feet shoulder-width apart and hold a kettlebell upside down by the horns (the sides of the handle) in front of your chest, palms facing down.
- Brace your core and slowly circle the kettlebell around your head clockwise, keeping it close to your body. Don’t let the kettlebell touch or drop below your shoulders.
- Complete one full circle and then repeat in a counterclockwise direction. That’s one rep.
- Do ten reps.
Why it works?
- It is a mobility exercise that works your shoulders, arms, and upper back.
- It improves your shoulder range of motion and stability.
Kettlebell Windmill
- Stand with your feet wider than shoulder-width apart and hold a kettlebell in one hand over your head, locking your elbow and keeping your wrist straight.
- Turn your feet slightly outwards and point them in the same direction as the kettlebell.
- Brace your core and hinge at your hips to lower your torso towards the opposite side of the kettlebell, keeping it aligned with your arm. Reach for the floor with your free hand and look at the kettlebell.
- Push through your heels and return to the starting position. Switch sides after completing one set.
- Do 8 to 10 reps per side.
Why it works?
- It is a challenging exercise that works your shoulders, arms, core, and legs.
- It enhances your balance, flexibility, and coordination.
Kettlebell Press
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand in the rack position.
- Brace your core and press the kettlebell overhead, locking out your elbow at the top.
- Keep your shoulder down and back, and avoid arching your lower back.
- Lower the kettlebell back to the rack position and repeat. Switch sides after completing one set.
Why it works
- It is a simple but effective exercise that strengthens your arms and shoulders, especially your deltoids (the muscles on the top of your shoulders).
- It also works your core, chest, triceps, and upper back.
- It improves your overhead stability, mobility, and posture.
Kettlebell Turkish Get-Up
- Lie on the floor and hold a kettlebell in one hand over your chest, with your arm straight and locked out.
- Bend the knee on the same side as the kettlebell and place the opposite arm on the floor at a 45-degree angle from your body.
- Press the kettlebell and roll onto your opposite elbow, then your hand. Keep looking at the kettlebell throughout the movement.
- Lift your hips off the floor and slide your straight leg under you into a lunge position. Make sure both legs are bent at 90 degrees.
- Stand up from the lunge position while keeping the kettlebell overhead. Reverse the steps to return to the starting position. Switch sides after completing one rep.
Why it works?
- It is an advanced exercise that works every muscle in your body, especially your arms and shoulders, as you hold the kettlebell overhead throughout the movement.
- It also works your core, legs, hips, glutes, chest, back, and stabilizer muscles.
- It improves strength, endurance, mobility, coordination, and mental focus.
Kettlebell High Pull
- Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your thighs.
- Hinge at your hips and swing the kettlebell back between your legs.
- Explosively snap your hips forward and pull the kettlebell up to chin level. Keep
- your elbows high and wide as you draw.
- Lower the kettlebell back down between your legs and repeat.
Why it works?
- It is a swing variation that adds an upper body component.
- It works your arms and shoulders as you pull the kettlebell.
Safety Tips
Before you dive in:
- Ensure your kettlebell is the right size for your body and skill level. You can go with one or two, depending on your work.
- Ensure you warm up and practice proper form so as not to hurt yourself.
- If you’ve got any medical issues or injuries, talk to your doctor first.
Frequently Asked Questions
How many repetitions and sets should I do for each exercise?
The reps and sets you can do will vary depending on your fit and your goal. Generally, you can get 8 to 15 reps of each exercise and 2 to 4 rounds of each workout. Plus, you can change the weight, pace, or amount of time you rest to make things easier or harder.
Do I need a dumbbell instead of a kettlebell for these exercises?
The answer is yes! Most exercises can be done with a dumbbell, but some need to be done with a kettlebell. Dumbbells have a different shape and balance than kettlebells, making them more challenging. For instance, a kettlebell is more difficult to do with a dumbbell because you need to rotate it more than a kettlebell. You should use a lighter dumbbell than a heavier kettlebell for some exercises.
Do kettlebell swings strengthen arms?
Try kettlebell swings if you’re looking for a way to strengthen your arms without using kettlebells. They’re a total-body workout that mainly targets the muscles in the back, but they can also work some of the forces in the front. So, if you’re looking to build strength in your arms, kettlebells can help, but there are other ways.
Do kettlebell swings strengthen shoulders?
They’re a full-body workout that works your shoulders, glutes, hamstrings, hips, core, and back. Plus, they can help keep your shoulders stable and mobile by activating the stabilizers in your shoulders. So, try kettlebell swings if you want to avoid shoulder injuries and improve your overhead pressing performance. To swing a kettlebell, you need to hang at your hips and then use your back and butt muscles to swing it up to your shoulder or higher, depending on the variation.
A Word from Healthy Lifestyle
Kettlebells moves can be an excellent workout for arms and shoulders, but they can also be used for other muscles in the body.
Doing these kettlebell moves can help you get stronger and more powerful in the upper body. Aim to do this work out twice to thrice a week and mix it with other lower body and core exercises.
Just make sure you pick the right weight, warm up correctly, and remember to focus on form and technique. Pretty soon, you’ll be able to feel and see the results!
