The genius of the kettle bell ’s structure—which is essentially a handle attached to small “cannonball”—allows you to do all of those exercises more effectively than you can with a dumbbell. 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. Kettle bell Goblet Squat Curls This exercise is great for warming up: Use a light load and a slow tempo for two or three sets of 10 to 20 reps.
But use a heavy load and faster speeds for 30 to 60 second work periods, and it can create a massive metabolic disturbance—for sort of holy grail of simultaneous fat loss and arm training. 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 you can 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!
Towel-Grip KettlebellCurls Trying to curl a kettle bell while gripping the handles is a hot mess because the weights flap around and can injure your arms and shoulders. 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.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 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.
The simultaneous stretch and overload they provide has been scientifically shown to maximize micro-trauma and muscle damage, causing significant levels of hypertrophy. In fact, this incline kettle bell curl variation exploits all three major mechanisms of muscle growth:
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 you can stay balanced, and the resultant continuous tension on the biceps.
Doing this same exercise with dumbbells isn't nearly as effective because the top of the curl involves little tension — you're getting a semi-rest period during the isometric phase. But because of the unique loading features of the kettle bell, the top position provides constant tension throughout.
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. This variation keeps you from fully straightening the arms at the bottom or curling excessively high at the top.
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.
You need this hip adduction exercise for structural balance, injury prevention, and even better glutes. Do selfie-obsessed fitness chicks hold the secret to building muscle?
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A program to increase hip strength and mobility that can be done anywhere in a short amount of time. Barbell back squats are actually not the king of leg exercises.
Bodybuilding is full of programs used by “enhanced” lifters, but most people don't take drugs and can't get good results. Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy.
Make your mammies resilient AF with these fun drills. You can buy training tools to create a fatter/open grip or you can just use kettle bells, just not in the traditional manner.
Instead of using the handles, grasp the cannonball part of the kettle bell and curl away. Try them standing, seated, in an incline position, or on a preacher bench.
Guys often buy fat-grip attachments and then rush to the gym to try them out on anything they can get their hands on. Related: 7 Advanced Exercise ModificationsRelated: The Complete Guide to Big Biceps & Triceps John Paul Catenary is the author of The Elite Trainer and Mass Explosion.
He owns and operates a private training facility in Richmond Hill, Ontario. However, kettle bells provide exclusive benefits and unique bicep stimulation that are difficult to replicate with other training tools including standard free-weights.
Besides the bell hanging below the writs which creates a constant pulling sensation on the biceps, it’s almost impossible to alleviate tension at the top of the movement by cheating and curling the weights too high. With this variation, the kettle bells pressing against the forearms will inhibit this common cheating technique as it feels very unnatural and uncomfortable to bring your hands beyond chest height.
In essence the kettle bells force you to use proper curling technique as typical cheating methods become limited if not completely nullified. Finally, you’ll want to resist having your arms fully straighten at the bottom of the movement as this will release tension from the biceps as well as cause the handles to slip out of your palms.
Due to the high levels of continuous tension and bicep innervation, I recommend using slightly lower reps which not only allows greater taxing of fast twitch muscle fibers but also ensures form and technique don’t degrade. Dumbbell incline curls are a bodybuilding staple as the simultaneous stretch and overload has been scientifically shown to maximize micro-trauma and muscle damage, thereby eliciting significant levels of muscular hypertrophy.
As a result, there’s an incredible amount of blood flow, muscular pump, intramuscular solmization, cellular swelling, and metabolic stress all of which have been linked to triggering muscle hypertrophy. However, the lighter loads combined with constant tension will leave your biceps screaming at the end of each set producing muscular pumps and cellular swelling difficult to replicate with other movements.
Because of the lighter loads you’ll be forced to employ, kettle bell hammer curls are conducive for moderate and higher rep ranges of 8-15 repetitions of approximately 2-3 sets. This is due to the incredibly strict form and reduced momentum required to maintain balance combined with heightened levels of continuous tension on the biceps.
However, because of the kettle bells’ unique loading features, the top position is actually quite taxing on the biceps provide constant tension with little if any relief throughout the movement. In addition, the kneeling position ensures the lifter does not twist or contort their body as a means of intentionally providing tension relief to the arms, as any squirming, shifting, or cheating, will result in loosing your balance and dumping the load.
Because of the significant time-under-tension (TUT) effect and extended time between repetitions, 2-3 sets of 5-7 reps per arm will more than suffice for this grueling bicep movement. As you approach the end of each set, the pain will be almost unbearable however the results in terms of growth and strength agreements will be worth the momentary discomfort.
This slightly angled position combined with the hanging nature of the kettle bells provides continuous levels of significant tension throughout the movement thereby creating occlusion and cellular swelling of the biceps. The resulting levels of intramuscular tension and metabolic stress turn this simple squat and curl motion into an incredibly potent stimulus for eliciting growth in the arms.
First, to ensure the lifter doesn’t dump the load this variation prohibits the individual from fully straightening the arms at the bottom or curling excessively high at the top. Second, this curling variation promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps.
Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement. Many individuals lack the ability to keep the wrists locked during curls, which can ultimately produce strain on the surrounding connective tissue, tendons, and ligaments.
This variation requires the lifter to lock the wrists in order to create a solid platform for the weight to rest on. This ensures the lifter uses smooth mechanics and controlled motions ultimately inducing a significant hypertrophy stimulus to the biceps.