logo
Archive

Can You Curl Kettlebells

author
Maria Johnson
• Thursday, 08 October, 2020
• 9 min read

What’s more, for some kettle bell experts, the idea of doing biceps curls is simply a waste of time. The mindset is that your time would be better spent performing an exercise such as the clean, which involves your biceps, but works a lot of other muscle as well.

kettlebell exercises bicep curl warm down boot camp these thoroughly carefully remember awesome
(Source: northernbootcamp.co.uk)

Contents

Besides working your biceps, use it to improve your hip and ankle mobility, core stability, and to strengthen your upper back, forearms and shoulders. In the down position of the squat, it also provides a valuable counter-balance, which allows you to get your trunk more upright and take pressure off your lower back and knees.

Cannonball Preacher Curls Credit for this one goes top trainer John Paul Catenary. The longer toucan hold moderate to heavy weights in this position, the greater the load and rep total you ’ll get with regular biceps curls.

Adding movement with a farmer’s walk makes it more of a whole-body challenge (and also helps the time pass a lot faster! Do 3 to 5 sets of 5 to 10 reps. You ’ll annihilate your forearms and biceps, and improve your grip strength and endurance for big muscle-builders like the dead lift and pull ups.

However, the classic arm curl doesn’t generally fall into the category of “more effective with a kettle bell.” The mindset is that your time would be better spent performing an exercise such as the clean, which involves your biceps, but works a lot of other muscle as well.

Besides working your biceps, use it to improve your hip and ankle mobility, core stability, and to strengthen your upper back, forearms and shoulders. In the down position of the squat, it also provides a valuable counter-balance, which allows you to get your trunk more upright and take pressure off your lower back and knees.

mh
(Source: www.mh.co.za)

Cannonball Preacher Curls Credit for this one goes top trainer John Paul Catenary. The longer toucan hold moderate to heavy weights in this position, the greater the load and rep total you ’ll get with regular biceps curls.

Adding movement with a farmer’s walk makes it more of a whole-body challenge (and also helps the time pass a lot faster! Do 3 to 5 sets of 5 to 10 reps. You ’ll annihilate your forearms and biceps, and improve your grip strength and endurance for big muscle-builders like the dead lift and pull ups.

Compound moves such as chin ups and rows do hit your biceps, but to really work your arms, you need isolation exercises. The most common ways of performing curls is with dumbbells or a barbell, though toucan use other equipment, such as resistance bands, cable machines or even kettle bells.

You may actually find it easier to turn your hand so your palm faces inward and perform hammer curls when using kettle bells. The downside is that it's tempting to cheat and use swing to get the weight up, taking the focus away from your biceps and potentially causing injury.

Kettle bell curls aren't as common, so they can be a good way to change up your training routine and give you new strength and size gains. Cycle between the two exercises in your biceps training, using the seated, standing and incline versions of each and changing up your set and repetition ranges as you go.

kettlebell curl biceps hand tips moves kettlebells hit exercise
(Source: www.johnnyfit.com)

But, that doesn’t mean toucan ’t work the biceps with a kettle bell, perhaps you don’t have the money, perhaps you ’re designing a complex in which you don’t want to put the weight down and grab another tool to continue the job, perhaps it’s for different reason. Whatever the reason is, don’t pay any attention to those that grunt at you when you say kettle bell and bicep curl ”.

If you plan it right and have correct form and technique the kettle bell can actually be a great tool to work the biceps brachial and brachialis. I have been doing dead curls in particular, the reason I like dead curls is that I want to avoid any tendon issues, which I believe can quite quickly be experienced if they stay under constant tension and making moves in angles they’re not used too.

Fun fact, did you know that your biceps are not the prime mover in elbow flexion? Kettle bells provide exclusive benefits and unique kinds of biceps stimulation that are difficult to replicate with dumbbells and barbells.

Due to the design of kettle bells, there's significantly more tension throughout the movement, including the top contracted position. Aside from the kettle bell hanging below the wrists, which creates a constant pulling sensation on the biceps, it's almost impossible to lose tension at the top by cheating and curling the weights too high.

In addition, any swinging or excessive use of momentum will result in the kettle bells banging against the forearms, which is extremely unpleasant. Due to the high levels of continuous tension and biceps innervation, use slightly fewer reps.

kettlebell curls
(Source: www.youtube.com)

They emphasize the elongated eccentric and stretched position, which produces muscle damage and micro-trauma that's critical for growth. Because of the constant tension throughout the movement with little relaxation of the biceps, this exercise creates an occlusion-effect to the surrounding musculature.

There's an incredible amount of blood flow, muscular pump, intramuscular solmization, cellular swelling, and metabolic stress, all of which are linked to muscle growth. It finishes with the kettle bells in an extended lever-arm position, allowing you to place constant tension on the arms throughout the movement.

But the combination of lighter loads and constant tension will leave your biceps screaming at the end of each set, producing muscular pumps and cellular swelling that's hard to get with other exercises. This is due to the strict form it requires, the reduced momentum you're forced to maintain so toucan stay balanced, and the resultant continuous tension on the biceps.

Performing kettle bells curls while holding an eccentric isometric squat produces incredible levels of tension in the biceps, particularly in the top position. This slightly angled position, combined with the hanging nature of the kettle bells, provides continuous levels of significant tension, creating occlusion and cellular swelling.

As an added bonus, this exercise improves lower body mobility, hip mechanics, and squatting technique. Two to three sets of 6-10 controlled reps will nail the biceps without unnecessarily fatiguing the lower body.

kettlebell curl bicep
(Source: www.youtube.com)

This creates enormous tension on the biceps because you're locked into the sweet spot of the movement where there's maximal activation and no relaxation. It also promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps.

Many people lack the ability to keep the wrists locked during curls, which can produce strain on the surrounding connective tissue, tendons, and ligaments. This variation requires you to lock the wrists in order to create a solid platform for the weight to rest on.

Kettlebellscan be a great tool to use in place of more traditional bicep exercises. You ’ve got the handle and the horns of the kettle bell where the grip is held, and the bell (ball) where most of the weight’s sat.

Because of their unique leverage and loading mechanics, kettle bells place a huge amount of tension on the biceps. They also allow tension to remain longer in certain biceps exercises, where dumbbells or barbells would otherwise fall short.

Dumbbells and barbells do a great job at loading this angle but depending on the exercise and the position of the shoulder and elbows relative to the torso, some tension can be lost. To see what I mean grab a preacher bench and perform a dumbbell bicep curl with full range of motion.

kettlebell curl bicep kings workout
(Source: www.youtube.com)

A preacher curl machine also adds tension at the top, versus dumbbells. With a slightly loose grip the kettle bell will rotate in your palm slightly and you ’ll finish at the top of the movement with the bell behind your wrist and load further in front. With a dumbbell or barbell, the load would be over the wrist more taking tension away from the bicep.

So, in this instance the kettle bell has allowed you to maintain high muscle tension for a longer time. A kettle bell can also allow you to maintain tension in the stretched position of a curl.

By being able to emphasize this elongated eccentric contraction and stretched position, kettlebellscan produce high mechanical tension coupled with micro-trauma and tissue breakdown. The semi-awkward nature of the kettle bell and minor instability also adds to the level of muscle activation achieved by the biceps.

Just another way the unique design of a kettle bell makes them an ideal biceps building tool, and why you should give them a shot. Because of the constant tension throughout the movement with very little relaxation of the biceps, you ’ll also get a fair bit of blood occlusion and metabolic stress.

By triggering a cascade of events and spike in anabolic hormones, these are also helped build muscle. Combine kettle bells with Blood Flow Restriction (BFR) training and you might have a winning combo.

kettlebell curls skimble exercise
(Source: www.skimble.com)

You ’ll notice how at the end the elbow comes up a little and my grip rotates in to a little pronation. In all honesty I can ’t see any rationale for this tweak at the top, except that when doing it I personally felt a better contraction.

A neutral grip position will shift a little more emphasis on the brachialis muscle. This little sucker shouldn’t be neglected, and if it’s some upper arm thickness you ’re after then you need to give it some attention.

The squatting position isn’t some stupid way to try and hit the quads at the same time. Like a preacher bench this helps to isolate the elbow flexors, whilst the angle which is steeper than a preacher bench emphases biceps tension at the top of the curl.

If you struggle to get in position though, and it takes away from the quality of the biceps exercise itself, then try supporting your chest on a bench and executing it similar to a spider curl. You ’ll get some crazy amount of tension during this biceps exercise, and another great one to emphasize the brachialis a little more.

Related Videos

Other Articles You Might Be Interested In

01: Best 32 Kg Kettlebell
02: Best 511 Tactical Boots
03: Best Adjustable Kettlebell Uk
04: Best Daily Kettlebell Workout
05: Best Diy Kettlebell
06: Best Double Kettlebell Exercises
07: Best Garage Kettlebell
08: Best Golf Kettlebell Workout
09: Best Gym Kettlebell Workout
10: Best Heavy Kettlebell
Sources
1 www.nbcnews.com - https://www.nbcnews.com/shopping/fitness/best-kettlebells-n1246049
2 heavy.com - https://heavy.com/sports/2020/02/best-kettlebells/
3 fitterliving.com - https://fitterliving.com/best-adjustable-kettlebells/