Our first kettlebellpush pull workout starts out with two very important exercises, the row and the push up. The format for this workout is very simple, perform one exercise after the other and then take a rest before repeating.
Beginners should start out with a lighter kettle bell and perform more repetitions whereas those more advanced can increase the weight and reduce the reps. Lean forward approximately 45 degrees and keep your weight back on your heels to load the hamstrings.
The regular push up is a very underestimated exercise for building the chest, shoulders and core muscles. Ultimately the push up is a moving plank exercise so the core needs to be braced throughout and a straight line created from the shoulders to the heels.
If you struggle to keep your body in a straight line without your hips dropping towards the floor then you should practice the plank / shoulder taps exercises instead. The second exercise, the push press, is used to develop brute strength and adds some serious muscle to the shoulders and upper body.
This kettle bell pull push workout is performed as a superset meaning that you complete both exercises one after the other before taking a short rest and then repeating. A weak core or an inability to stabilize in the top push up position will only lead to lower back issues.
A safer way to perform this exercise is to use just one kettle bell and have the other hand on a box, bench or, my favorite, a Paraclete. The kettlebellpush press is the ultimate strength and muscle builder for the upper body.
During the push press the knees are bent very slightly before they are locked out and the buttocks squeezed tightly. The initial pop or momentum that you get from the slight squat enables you to press the kettle bell more easily from the bottom position.
You will be activating most of the muscles in your body with this workout while at the same time balancing pushing and pulling movements. The kettle bell snatch offers a full body exercise that is predominately a pulling movement.
Whereas the Turkish get up is a stabilization pushing exercise that will strengthen your whole body and improve your mobility. The kettle bell snatch is a full body explosive exercise that is based on a pulling movement pattern.
As the snatch is based on the dead lift movement most of the power comes from the hips to start the momentum of the kettle bell. At the top of the exercise punch your hand through the handle to stop the kettle bell flopping over and hitting the wrist.
For those that really struggle with the downward part of the exercise the kettle bell can be lowered slowly as if coming down from an overhead press. As you work your way through the various positions of the exercise you will notice your stabilizing muscles as well as your mobility is challenged.
Deficiencies that are highlighted during the kettle bell Turkish get up will be magnified in other areas of your movement and daily life. Above I have listed 3 kettlebellPush Pull Workouts that you can use to strengthen and condition your upper body.
KettlebellPush Pull workouts are an excellent choice for balancing out your body and ensure that you do not over train one particular area more than the other. However, there are some exercises that should be considered your main courses and others that don’t even rate a mention on the kids’ menu.
Bodybuilders need to hit their bodies from every possible angle to enhance development of individual muscles as much as possible. Since so much of what we read about fitness evolved from bodybuilding, we, the public, end up with a list of exercises that is far bigger than it needs to be when viewed through a strength-training-only lens.
Approaching our training with only these six options makes forming plans quite easy. For the next workout, select the opposing upper movement and a different lower body pattern, and finish with core.
Both are quad dominant, but one will boost muscle size, strength, and performance while the other just seems to be a good way to hurt your knees. A big part of me wants to say handstands represent the best pushing option for body weight training.
The flexibility, balance, and strength required to do a good quality handstand are well worth training for. In addition, handstand push -ups are extremely portable and can be done anywhere (and if you can’t do freestanding reps, all you need is a piece of flat ground and a wall), and won’t destroy the abs or lower body the way one-arm push -ups will.
The downside to pressing heavy kettle bells is that as the bell gets larger, it places more and more stress on the shoulder joint as it tries to pull you into external rotation. It’s no exaggeration to say that a vast majority of the people I know who have spent a lot of time working on heavy kettle bell pressing have the worst shoulders out of everyone I know.
What we need is a drill that gives us the same feel as the heavy press and the same effort —without placing the same strain on the AC joint. It has been used in research studies by Dr. Stuart McGill who found it led to greater core activation.
It’s also heavily featured in FMS correctives as a way to increase core, grip, and shoulder stability while minimizing stress on the joint. The BUP very nearly wins this category, but its downside is the massive CNS recruitment involved.
Double jerks also require large degrees of ankle and thoracic mobility. For many, this degree of upper back flexibility will be difficult to attain, but just like with the handstand, working to achieve this will unlock many more physical abilities.
And if you work for extended sets, like in Gregory sport, the degree of strength endurance you can achieve is almost impossible to believe. Most of the complaints I get from people regarding their shoulders come from them overusing barbell pressing options when they have limited mobility.
That means you get all kinds of extra benefits such as glute, ab, and lower back activation while performing it. However, having your hands fixed to the bar can be problematic for some people and can cause an increase in shoulder issues.
When it comes to upper-body pushing exercises, the barbell bench press is probably the most iconic lift of all time. But the barbell bench press has a reputation for destroying shoulders and elbows, and doesn’t use the core at all because you’re lying down.
On the one hand, it allows you to lift more weight and truly develop your pushing strength free of distractions. The push press allows you to use more weight in a safer manner and teaches the body to be powerful — a skill lacking in many who train only heavy and slow.
If you wanted to put together a good pushing workout based on these three recommendations, I would structure it like this: He has trained hundreds of athletes and clients up to Olympic and World Championship levels.
He is both a black belt and an Iron man and has been honing the craft of training for over twenty years. Having trained alongside industry leaders in everything from Taekwondo to Brazilian Jim Jitsi to boxing, as well as kettle bells, running, triathlon, and weightlifting, Andrew has a wealth of experience to draw from. This is a kettle bell swing and push up workout I do when I’m short on time.
The whole thing takes 20-40 minutes (depending on how many sets I do) and involves only those two exercises. The Kettle bell Swing is an effective exercise for the posterior chain.
Correctly executed, a push up trains the chest, shoulders, core and triceps. In two exercises, the kettle bell swing and push up workout covers pretty much all of your body!
I always go for a Cast Iron Kettle bell because I find the plastic ones to be poor build quality and too bulky because the material weighs less. I’ve written before about training simply — that more exercises doesn’t always mean better.
Oftentimes adding exercises in to a workout is purely to make it longer, not any more effective. I can promise you that done properly, you’ll definitely feel a training effect and won’t believe how good a workout you can have without much kit!
Personal Trainer, Father and fitness copywriter. When performing push -ups utilizing a pair of kettle bells your range of motion is greatly increased, improving chest activation as well as the core activation involved.
While maintaining a straight back lower yourself down into the bottom of a push -up. Place your feet on a high bench and perform push -ups off of your kettle bell handles, resulting in a large increase in range of motion.
Invest in a high quality kettle bell or two that’ll stand the test of time here. Elbows flared out to the sides decreases chest engagement while simultaneously increases your risk of shoulder injuries.
To work the chest in its entirety we must perform the full range of motion! Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. You can always increase the weight once you’re comfortable with the correct form for each exercise.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. If you don’t already know, kettle bell exercises are one of the most underrated forms of muscle building methods out there.
The fact that they are known as one of the most versatile gym equipment should be a clue to there effectiveness in building muscle and getting stronger. Because of the kettle bell ’s shape, you can push, pull, and swing it like nothing else, and unlock a new branch of exercises that are pretty much impossible without it.
Follow these six kettle bell exercises to add more muscle, melt more fat, boost your endurance, and move better. You’ll improve your body quickly and build the foundation for every other kettle bell exercise.
Stand feet shoulder-width apart with the kettle bell between your legs and the handle inline with the bony part of your ankles. Squeeze the handle hard, pull your shoulders backward, and crush your armpits.
The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and dead lift.
Start with the kettle bell dead lift first —it will build a great foundation and teach good technique. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher. Use it as a power exercise early in your workout or at the end as a brutal finisher.
The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps. It also builds tremendous core stability and forces you to generate power from your lower body, transfer it up the kinetic chain, and out through your arms, which is integral in every sport.
Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward.
Carefully lower the kettle bells back to the rack position and repeat. It’s also a safe and efficient way to bring the kettle bell to the rack position for your overhead exercises.
Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. Use it as a power exercise early in your workout or at the end as a brutal finisher.
Because it travels more distance, the snatch builds more power than the swing or clean. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
The most common problem with the snatch is when the kettle bell slams on your forearm at the top. Use it as a power exercise early in your workout or at the end as a brutal finisher.
This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulders, and activates your hips too. Use it early in your workout to light up your core, warm up your joints, and increase your flexibility.
Once the shoulder stability has been mastered then the larger prime mover muscles can be challenged. Failure to develop the shoulders in this order will continuously lead to shoulder / rotator cuff issues as the large prime mover muscles overpower the smaller stabilizing muscles.
OK, with that said let’s list out 10 of the best kettle bell exercises for the shoulders starting with the ones directed at stabilization. Half Kneeling Position (as shown above, back knee is on the floor) Standing Position (keep abs and glutes tight) Walking (take a walk with the kettle bell held overhead) Overhead Kneeling to Standing (see video below)
The kettle bell is held overhead as before with a straight arm and wrist and then you reach down towards the floor with the opposite hand. The ultimate goals is to reach the opposite ankle with the hand while keeping both legs straight.
However, for the beginner achieving this full position can be very challenging both on the shoulder and the flexibility through the back and hamstrings. Shoulder workout: Your goal is 5 beautifully controlled windmills on each side.
The get up conditions the whole body from top to toe working hard into the core muscles and also challenges the stability of the shoulder. The kettle bell is held with a straight arm and wrist as the participant stands up from a lying down position and then returns down to the floor.
During the complete movement of the Turkish get up the shoulder is forced to stabilize the joint through various angles. Shoulder workout: The ultimate goal is to perform 3 full Turkish Get Ups on each side without bending the arm.
Once you can happily complete the exercises above then your shoulder stabilizing muscles will be able to handle any overhead pressing safely. The kettlebellpush press involves using the legs and hips slightly just to get the kettle bell out of the sticking point when it’s held in the racked position at the chest.
Once the kettle bell has been bumped up to the top position the descent is very important. Shoulder workout: The goal here is to perform 8 – 12 repetitions on each side for a total of 3 sets.
The kettle bell squat and press is a full body exercise that not only works the shoulders but heavily challenges the legs, buttocks, hamstrings, abs, back stabilizers and cardio. You will also find the shoulders fatigue just holding and maintaining the kettle bell throughout the exercise.
Our next kettle bell exercise challenges the shoulders as well as the core muscles and the flexibility of the hips and hamstrings. The exercise starts from the floor with the kettle bell held by the body with the thumbs around the handle.
The legs are kept as straight as possible as the participant sits up and pushes the kettle bell with two hands overhead. The chest should be kept nice and high at the top position and the kettle bell pushed up and back.
The second half of the exercise involve lowing the kettle bell and upper body back down to the floor as slowly as possible using the core muscles to resist the movement. The kettle bell sit and press is an excellent strict shoulder exercise because the participant cannot use the legs or hips to help with the movement.
A great exercise for beginners because two hands are used on the kettle bell making the lift much easier. Next onto a huge full body exercise that strongly develops the shoulders too.
However, it does put huge demands on the shoulder stabilizers and should they not be conditioned as shown above injury is very possible. As with the push press the kettle bell should be lowered down slowly under control with the latissimus Doris muscles, under the armpit, tightly activated.
I also like the half kneeling press because it highlights asymmetries between each side of the body. In other words, if you are weak on your right hip and left shoulder (core sling across the body) then you will quickly find this out.
It is very important during this kettle bell exercises that you maintain a nice tall position with the glute squeezed tight and abs activated. In order to preform repetitions of this exercise the participant needs to have excellent pressing ability and good alignment throughout the body.
When performing this demanding exercise the participant needs to be careful that the kettle bell doesn’t flop over and hit them in the face. Due to the huge instability of the shoulder joint, overhead exercises should not be rushed or advanced too quickly.
Start with the holding exercises as shown above and then slowly progress onto the more dynamic and challenging ones as your shoulder stability muscles strengthen. Yes, you can improve your mobility and stability using kettle bell exercises including the windmill, Turkish get up and overhead press.
Using a kettle bell the right way is beneficial for the health of the shoulder and can promote good stabilization. Full body dynamic exercises are the best for fat loss including the kettle bell swing, goblet squat, clean & press and the thruster.
In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.
If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.
Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.
FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.
A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.
It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.
Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.
This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.
Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.
If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.
And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.