Kettlebell training isn’t just for the lower body. Your upper body can also reap significant benefits from these versatile weights. Whether you’re looking to build strength, improve endurance, or carve out those muscles, these 8 kettlebell moves for the upper body are your ticket to a sculpted upper body.
Kettlebell Swing
Though it seems like a lower-body exercise, the kettlebell swing is fantastic for your shoulders and back. The momentum created by your hips propels the weight forward, engaging your entire upper body.
Kettlebell Press
Start with the kettlebell in the rack position. Press it overhead until your arm is fully extended. This move targets your shoulders, triceps, and core for a balanced upper body.
Kettlebell Row
Bend forward at the waist and pull the kettlebell towards your hip. This targets the back muscles, particularly the lats and rhomboids, enhancing posture and upper body strength.
Kettlebell Clean
This dynamic move works your shoulders, arms, and back. Starting in a swing position, lift the kettlebell towards your shoulder in a swift motion, ending in the rack position.
Kettlebell Snatch
Similar to the clean but more explosive, the snatch brings the kettlebell overhead in one fluid motion, engaging the entire upper body and improving power and coordination.
Kettlebell Floor Press
Lie on your back and press the kettlebell up like a bench press. This focuses on the chest and triceps, allowing for strength building in these key areas.
Kettlebell Halo
Circle the kettlebell around your head, keeping your core tight. This exercise works the shoulders, arms, and core, enhancing mobility and stability.
Kettlebell Windmill
This advanced move targets your shoulders, obliques, and back muscles. It improves flexibility and strength throughout the upper body and core.
Incorporate these 8 kettlebell moves into your upper-body workouts to build strength, improve endurance, and achieve a well-sculpted upper body. Remember, proper form is key to maximizing benefits and preventing injury. If you want to try some of these exercises, you can join any one of our fitness classes (Boot Camp, GRIT, Box & Bells, & MTK HIIT) at the Academy of Self Defense or take one of our online classes from the comfort of your home. Start a free two week trial today! Happy lifting!
