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Kettlebell Upper Body Circuit

The way the weights are shaped makes them ideal for dynamic movements—you can grab onto the handle of a kettle bell and easily twist and swing it without having to readjust your grip—and they come in so many sizes that you can find one that works for any type of exercise.

author
Maria Garcia
• Sunday, 27 December, 2020
• 7 min read
kettlebell upper circuit body thor
(Source: www.dmarge.com)

Most of them are great kettle bell moves for beginners and pros alike that can help you build core and overhead stability and strength so that you can safely do more advanced moves down the road, Ava Fagin, kettle bell -certified personal trainer and functional strength coach at Body Space Fitness in New York City, tells SELF. A fun bonus: Many of these upper — bodykettlebell exercises work other areas of the body simultaneously.

“The great part about kettle bells is that sometimes performing just one exercise gives you a total- body workout,” says Fagin. To create a full upper — body workout, pick three or four exercises you like best and do them in a circuit —try doing 5 to 10 reps of each and then repeating the whole thing two or three times.

Hold a kettle bell in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms.

Slowly bend your elbows to lower the weights back down to the starting position. Start standing with your feet about hip-width apart and holding a kettle bell up at your chest with both hands gripping the handle.

Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo. As you move the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps.

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Hold a kettle bell in each hand and rest them at your shoulders with your palms facing out and up and the weight hanging against the back of your forearms. Bend your knees slightly, and then in one explosive movement, push the weight overhead and straighten both of your legs simultaneously.

Slowly lower the weights back to shoulder height while bending both knees to complete one rep. Hold a kettle bell in one hand and rest it on your shoulder with your palm facing out and up and the weight hanging against the back of your forearm.

Bend your knees slightly, and then in one explosive movement, push the weight overhead and straighten both of your legs simultaneously. Slowly lower the weight back to chest height while bending both knees to complete one rep.

Start in a high plank with a kettle bell on the floor next to your right hand, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you and your feet a bit wider than hip-width apart (it'll help with stability), and your core and glutes engaged. Hold a kettle bell in each hand by the handle with an underhand grip, your palms facing each other.

Press the weights toward the ceiling, straightening your elbows completely at the top and keeping your shoulder blades flat on the floor. Hold a kettle bell in one hand by the handle with an underhand grip, your palm facing in.

kettlebell workout body training circuit workouts exercises juanlugofitness fitness
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Press the weight toward the ceiling, straightening your elbow completely at the top and keeping your shoulder blades flat on the floor. Stand with your feet hip-width apart, holding a kettle bell in each hand by the handle with your arms at your sides.

Gaze at the ground a few inches in front of your feet to keep your neck in a neutral, comfortable position. Do a row by pulling the weights toward your chest, keeping your elbows hugged close to your body.

Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor. Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.

Do a row by pulling the weight up toward your chest, keeping your elbow hugged close to your body. Pause here, squeezing your shoulder blades, and then slowly lower the weight by extending your arm toward the floor.

When you’re short on time—or just want to get an upper body pump with something other than push ups and biceps curls—this creative kettle bell and med ball circuit from trainer Eric Lava (a.k.a. By combining kettle bell exercises with high-intensity med ball slams, you'll push the entire upper body to fatigue.

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Row to Shrugs Hold a kettle bell in each hand with a neutral grip, brace your core, and hinge your hips to push you butt back so that your torso is near parallel with the floor and the weights hang directly below your shoulders. Keeping a stationary torso, row both bells to your sides, return them to hang, and then dead lift them up to standing.

Hollow Roll to Presses Lay faces up with a kettle bell in each hand, positioned above your chest. Simultaneously crunch up and extend your left arm to press the bell straight over your shoulder, alternate back and forth between sides.

Then, forcefully snap your upper body toward the floor, slamming the ball down close in front of you. To really get your blood pumping, Lava recommends doing many rounds as possible in 15 to 20, but we want to emphasize that form is far more important than speed here.

Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

You need to change up your routine every so often so keep the muscles on their toes, and train several times a week. If you’re stuck for ideas of what to try next time you’re in the gym, this kettlebellcircuit could be just the thing to give you washboard abs, bulging biceps and boulder shoulders.

kettlebell upper body circuit
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The Instagram influencer posts regular workout videos on his page and on his stories, and he provides clear step-by-step instructions to ensure you get the technique right to help avoid injury. This kettlebellcircuit is particularly effective because you can perform it either at the gym, or at home, so there should be no excuse to shy away from giving it a go.

It’s wise to make sure they’re not too heavy, because you’ll be carrying out six exercises, one after the other, to complete a full circuit. Lift your arms up so that your shoulders and elbows are parallel with the floor, and the kettle bells are close to your pecs.

Get into a wide stance push up position, but instead of putting your hands on the ground, grip the kettle bells instead. This is a great move to carry out, as it works the shoulders, lower chest, triceps and back.

Take a few minutes rest and drink some water before tackling it another three or four times. And this four-move upper — body kettle bell workout, created by personal trainer Samantha Circuit, M.S., P.A.-C., C.S.C.S., is pretty solid proof.

The workout targets your arms, shoulders, and back by alternating between exercises meant to train power (using quick, explosive movements) and ones that focus on muscular strength, Circuit explains. Both power and strength are important for helping you lift heavier and perform in your sports of choice, and will also keep you solid in your everyday movements—especially as you age.

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“Running, jumping, landing, and bracing falls all benefit from power training,” Circuit says. That's because when your muscles have been “trained in the gym to respond quickly with force to external stimuli, or create a great amount of force to quickly move out of the way of an object or to move an object,” you can react to everything the weight room and/or life throws your way.

The reason for this is to give each muscle group the chance to recover before it has to work hard again. “If you are trying to work to muscular failure, then that is OK, but the purpose of this specific workout is to not make you go to muscular failure but to have a full- body, efficient workout, working all muscle groups at generally heavier weights.”

For example, you may need a lighter weight whenever you're lifting it quickly overhead, like during the snatch and push press, but find you can go heavier for a slower back-focused move like the bent-over row. Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies.

Bend your knees and push your hips back to lower and grab the kettle bell with your right hand, palm facing your body. Then hike the bell up to your groin area and thrust your hips forward as you straighten your legs and simultaneously pull the weight up, first to your right shoulder and then continuing until your arm is fully extended toward the ceiling.

At the top, your right arm should be locked out, your palm should face forward, and the kettle bell should rest against the back of your forearm. Stand with your feet hip-width apart, holding a kettle bell in each hand by the handle with your arms at your sides.

upper body kettlebell circuit workout jumprope exercises
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Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position. Do a row by pulling the weights up toward your chest, hugging your elbows close to your body, and squeezing your shoulder blades for two seconds at the top of the movement.

Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor. Hold a kettle bell in each hand and rest them at your shoulders with your palms in and the weight hanging against the back of your forearms.

Bend your knees slightly, and then in one explosive movement, push the weight overhead and straighten both of your legs simultaneously. Slowly lower the weights back to chest height and re-bend both knees to complete 1 rep. Do 10 reps.

Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo shape. As you circle the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps.

Related Videos

Sources
1 www.self.com - https://www.self.com/gallery/upper-body-kettlebell-exercises
2 www.menshealth.com - https://www.menshealth.com/fitness/a31265642/upper-body-workout-kettlebell-med-ball/
3 www.dmarge.com - https://www.dmarge.com/2020/01/upper-body-kettlebell-circuit.html
4 www.self.com - https://www.self.com/gallery/upper-body-kettlebell-workout