When you purchase through links on our site, we may earn an affiliate commission.Heres how it works.
Granted, building and growing in strength or muscle wont come from a one-off kettlebell workout.
You’ll need to tap intooverloading principlesto properly stimulate your muscles and make changes over time.
Just be sure to switch up your weights and moves as you get fitter.
Here are the kettlebell upper body exercises to follow:
1.
Kettlebell Z-press
Id go for a lighter weight for the Z-press if you could.
Watch the video above or learnhow to Z-presshere step-by-step.
The incredibly intuitive JAXJOX high-tech kettlebell changes weight in just one touch.
It’s the perfect space-saver for any home gym.
Hold the kettlebell upside down by the horns.
Keep the core engaged and alternate the direction, Jordan instructs.
Hereshow to do kettlebell halosstep-by-step.
Kettlebell ballistic row
Hinge at the hips, have soft hips and a neutral spine, says Jordan.
You want to maintain a flat back as you would for a deadlift or bentover row without squatting.
With momentum, it should look like youre bouncing the kettlebell up and down as you alternate sides.
The set-up looks similar to agorilla row, with your elbow drawing toward your hip.
Neutral grips help target the biceps' short and long heads, brachialis and brachioradialis.
Youll work the forearms harder and many people find it easier to grip using a neutral hand position.
Hereshow to perform hammer curlsstep-by-step.
Hold the kettlebell by the horns, Jordan says.
Focus on the eccentric phase by slowly lowering the weight down.
Youll notice more of a pull as the muscles lengthen under load.
It’s the very definition of an isolation exercise.
Hold the kettlebell upside down by the horns, explains Jordan.
Engage the core and slowly lower down.
Avoid looking down at the ground, leaning forward, or flaring your elbows to the sides.
More from Tom’s Guide
