Kettlebell exercises for arms target the biceps, the triceps as well as the outer and inner forearms.
Browse through the list of Kettlebell exercises for arms below:- Figure 8
- Kettlebell Press
- Farmer Carry
- Kettlebell Bottoms Up Press
- Kettlebell Double Bottoms Up Press
- Alternating Bottoms Up Press
- Double Alternating Snatch
- Bottoms Up Push Up
Kettlebell Figure 8
The kettlebell figure 8 is an excellent exercise for warming up and for conditioning your core muscles. This is also a great exercise for beginners who are looking to add kettlebell exercises to their workout. Start slowly and with a lightweight.
How to perform the kettlebell figure 8
- Stand with feet slightly wider than shoulder width apart, holding the kettlebell in one hand.
- Swing the kettlebell around to your back, then pass it between your legs to the other hand.
- Swing the kettlebell around the other leg and pass it between the legs to the original hand.
- Continue this Figure 8 pattern.
Important Notes:
- Use a lightweight kettlebell for the kettlebell figure 8 exercise.
- Start slowly to develop the necessary coordination and awareness.
- Keep the kettlebell close to your legs.
Kettlebell Press
How to perform the Kettlebell Press
- Clean the kettlebell to your shoulder, at the end of the clean the palm should face forward.
- Bend your legs slightly, then drive upwards and simultaneously push the kettlebell overhead and lock your arms.
- Hold the kettlebell overhead for two seconds, then lower the weight to the shoulder and repeat.
- Look straight ahead throughout the exercise.
- Use a light weight to use the exercise as a warm up.
- Engage (tense) your gluteal and core muscles to increase stability.
Farmer Carry
- Place a pair of kettlebells on either side of you.
- Squat down, inhaling at the same time and grab the handles.
- Keeping your lower back straight, stand up, exhaling as you stand.
- Walk for 30 seconds carrying the kettlebells.
Kettlebell Bottoms Up Press
- Clean a kettle bell to shoulder height, the kettlebell should finish inverted.
- Press the kettlebell straight up,look straight ahead.
- Lower the kettle bell to the start position and repeat.
Kettlebell Double Bottoms Up Press
The kettlebell double press is a great exercise for the whole body. Also known as the double bottoms up press, it is a kettlebell exercise that should be part of every kettlebell workout. This is one of the easier “advanced” kettlebell exercises, this exercise is the nest step after learning how to do the clean and press.How to perform the kettlebell double press
- Start with a kettlebell in each hand.
- Clean both kettlebells to shoulder height. The kettlebells should finish upside down.
- Press both kettlebells straight up. Look at the kettlebells as you drive them up.
- Lower the kettlebells to the start position and repeat.
Important Notes about the kettlebell double press.
- This is exercise should be performed after warming up.
- Engage (tense) your gluteal and core muscles to increase stability.
- To increase muscle endurance, use a light weight and more reps .
Kettlebell Alternating Bottoms Up Press
The alternating shoulder press kettlebell exercise combines core strength with an upper body workout and is one the easier of the advanced kettlebell exercises. This is a great workout for the shoulder and bicep muscles. The exercise also requires core strength and focus in order to control the upside down kettlebells.
How to perform the alternating shoulder press
- Start with a kettlebell in each hand.
- Clean both kettlebells to shoulder height. The kettlebells should finish upside down.
- Take it in turns to press each kettlebell straight up. Look up at the kettlebell that you are pressing.
Important Notes about the alternating shoulder press
- Use a light kettlebell and more reps to increase muscle endurance.
- Ensure that you look at the kettlebell that you are pressing.
- Maintain tight core muscles whilst pressing.
Double Alternating Clean
The kettlebell alternating clean is a great kettlebell exercise to gain strength in the shoulder and arm muscles. This is an advanced kettlebell exercise. Master the single clean before starting to learn this exercise.
How to perform the kettlebell alternating clean
- Start with two kettlebells between your feet.
- Squat down and grab both kettlebells. Look straight ahead.
- Clean one kettlebell to shoulder height.
- Lower the first kettlebell and at the same time, clean the other kettlebell.
Important Notes
- Squat slightly before each clean
- This exercise should be performed after warming up.
Double Alternating Snatch
The kettlebell alternating snatch is a very good exercise for the whole body. This kettlebell exercise needs a lot of coordination and flexibility. We suggest that it is tried when you are adept with easier kettlebell exercises.
How to perform the kettlebell alternating snatch
- Start with a kettlebell in each hand. Feet should be wider than shoulder width apart.
- Bend the knees. Swing both kettlebells back between your legs.
- Keep a straight back and powerfully stand up. At the same time, swing one kettlebell over your head with a straight arm.
- Bend the knees. Lower the overhead kettlebell. Swing both kettlebells back between your legs.
Important notes about the kettlebell alternating snatch
- The alternating snatch is a difficult kettlebell exercise. Only try this exercise when you are good at easier kettlebell exercises.
- The kettlebell alternating snatch should only be tried when your muscles have warmed up.
Inverted kettlebell push up
The kettlebell push up is excellent for developing the shoulder, bicep and chest muscles. Due to the instability of the bottoms up push up, the exercise also challenges the core muscles. It should be performed after you have warmed up.
How to perform the kettlebell push up
- Kneel, with a kettlebell in front of you.
- Invert the kettlebell and place your hands on it’s base.
- Adopt the push up position and perform push ups with hands on the inverted kettlebell.
- This is exercise should be performed after warming up.
- Keep the back straight.
- Engage (tense) your gluteal and core muscles to increase stability.