{"id":8782,"date":"2023-11-13T23:10:31","date_gmt":"2023-11-13T16:10:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8782"},"modified":"2023-11-13T23:10:31","modified_gmt":"2023-11-13T16:10:31","slug":"a-17-minute-upper-body-kettlebell-workout","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8782","title":{"rendered":"A 17-Minute Upper Body Kettlebell Workout"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"article-franchise outlines-corners relative p-[20px] mt-[30px] sm:flex sm:items-start sm:flex-row\">\n<div class=\"article-franchise__text text-default mt-[10px] text-center inline sm:inline-block sm:mt-0 sm:text-left\"> <span class=\"italic text-gray\">Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us.<\/span><span> <a href=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" target=\"\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" rel=\"noopener\">See All<\/a><\/span> <\/div>\n<\/p><\/div>\n<p>Dumbbells might hog most of the attention on the gym floor, but <a href=\"https:\/\/www.wellandgood.com\/beginner-kettlebell-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginner-kettlebell-workout\/\">kettlebells<\/a> can be unsung heroes. When you grip a kettlebell, your muscles have to adjust to all kinds of swinging instability at the ends of your arms, not just a static weight, offering an extra strength-boosting challenge. Which is why an upper body kettlebell workout can be such a great option for arms, back, and chest day.<\/p>\n<h2>Why kettlebells are great tools for upper body workouts<\/h2>\n<p>&#8220;With a kettlebell, there is a space between your hand and the actual load, and this added distance acts as an additional lever arm,&#8221; <a href=\"https:\/\/www.instagram.com\/kelvingary\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/kelvingary\/?hl=en\">Kelvin Gary<\/a>, founder of NYC&#8217;s <a href=\"https:\/\/www.bodyspacefitness.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bodyspacefitness.com\/\">BodySpaceFitness<\/a>, previously explained to Well+Good about the <a href=\"https:\/\/www.wellandgood.com\/kettlebell-vs-dumbbell\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/kettlebell-vs-dumbbell\/\">difference between kettlebells and dumbbells<\/a>. That means that the position of the weight, and the fact that it can change throughout a move\u2014whether that\u2019s swinging under your wrist or getting hoisted up and over in a snatch\u2014challenges your muscles in a different way than the load of a dumbbell, which remains statically on either side of your hand. \u201cThe added benefit here is that it&#8217;s more stimulus for your body to have to adapt to, thereby increasing the need for coordination and stability and ramping up the effort,\u201d says Gary.<\/p>\n<p>Kettlebells are typically used for moves like <a href=\"https:\/\/www.wellandgood.com\/kettlebell-swings-hips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/kettlebell-swings-hips\/\">swings<\/a>, <a href=\"https:\/\/www.youtube.com\/watch?v=ZuTKcP6vtfI\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=ZuTKcP6vtfI\">cleans<\/a>, and <a href=\"https:\/\/www.youtube.com\/watch?v=0yd9443Y-fg\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=0yd9443Y-fg\">snatches<\/a>, both because the changing position of the mass delivers that extra challenge, and because having the weight moving dynamically with your body feels a bit more natural. But kettlebells don\u2019t need to be limited to those movement patterns. A <a href=\"https:\/\/youtu.be\/AsCTbcxnK0Q\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/youtu.be\/AsCTbcxnK0Q\">new upper body kettlebell workout<\/a> from <a href=\"https:\/\/www.fhittingroom.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.fhittingroom.com\/\">Fhitting Room<\/a> trainer <a href=\"https:\/\/www.instagram.com\/benlauderdykes\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/benlauderdykes\/?hl=en\">Ben Lauder-Dykes,<\/a> who is leading Well+Good&#8217;s Trainer of the Month Club this November, is actually anchored in more traditional arm, chest, and back exercises like rows and bicep curls.<\/p>\n<h2>What should an upper body kettlebell workout include?<\/h2>\n<p>An upper body workout should hit the chest, back, and arms, activating both large muscles groups like the <a href=\"https:\/\/www.wellandgood.com\/pectoral-muscle-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pectoral-muscle-exercises\/\">pecs<\/a> and <a href=\"https:\/\/www.wellandgood.com\/lats-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/lats-exercises\/\">lats<\/a>, and smaller, more isolated muscles, like the biceps and triceps.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/upper-body-kettlebell-workout\/\" current-title=\"Amp Up Arm Day by Swapping Your Dumbbells for a Kettlebell\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-1450583556_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-13\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/upper-body-kettlebell-workout\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/upper-body-kettlebell-workout\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/upper-body-kettlebell-workout\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>In any strength-based workout, you want to work your major muscle groups evenly. There are many ways to achieve this, but thinking about motions in terms of their function\u2014such as pushing and pulling\u2014can help you make sure you\u2019re not over- or under-working different muscles.<\/p>\n<p>\u201cPush\/pull is simply one of many strategies for organizing a workout to target all major muscle groups and allow for an appropriate amount of rest between training days for the same muscle groups,\u201d\u00a0<a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-881093%26url%3Dhttps%253A%252F%252Fwww.acefitness.org%252Fresources%252Fauthor%252F45%252Fchristopher-gagliardi%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fupper-body-kettlebell-workout%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.acefitness.org\/resources\/author\/45\/christopher-gagliardi\/\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFT-881093&amp;url=https%3A%2F%2Fwww.acefitness.org%2Fresources%2Fauthor%2F45%2Fchristopher-gagliardi%2F\">Chris Gagliardi<\/a>, an ACE-certified personal trainer, previously told Well+Good about <a href=\"https:\/\/www.wellandgood.com\/push-and-pull-workouts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/push-and-pull-workouts\/\">push\/pull workouts<\/a>. \u201cUpper body pushing exercises target the chest, shoulders, and triceps while upper body pull exercises target the lats, back, posterior shoulder, and biceps muscles.\u201d<\/p>\n<p>Kettlebells are great for push\/pull workouts because they mimic moves you do in real life, like picking up a bag of groceries. \u201cKettlebells offer a slight edge in design effectiveness and energy usage during functional movements,\u201d Gary says. That means if you regularly do this upper body kettlebell workout, everyday chores might start to feel a little bit easier<\/p>\n<h2>An upper body kettlebell workout you can do in under 20 minutes<\/h2>\n<p>The moves in this upper body kettlebell workout might seem fairly standard, but the format, and added challenge of using a kettlebell instead of a dumbbell, add a fun, muscle-boosting twist. Think: single-arm rows, tricep extensions, and bicep curls. In the first block, you&#8217;ll steadily decrease the number of reps per set, then work your way back up for a total of six minutes. And then you\u2019ll increase the intensity of the moves with a powerful clean and a close grip chest press. That leads to amped-up cardio and full-body intensity.<\/p>\n<p>\u201cA great thing about this workout is although we are focusing on primarily the arms and the back, we still get some leg work done here,\u201d Lauder-Dykes says. \u201cWe&#8217;re bracing through our body weight and getting some core work, too.\u201d<\/p>\n<h2>The five upper body kettlebell exercises included<\/h2>\n<h3>1. Single-arm rows<\/h3>\n<p>Standing in a narrow lunge, bend over until your torso is parallel to the floor, then pick up the kettlebell with the front hand (opposite of the front leg), then drive the elbow up and out to bring the kettlebell toward your hip.<\/p>\n<p><strong>Form tips: <\/strong>Tuck your chin, brace your abs, and press your feet into the floor.<\/p>\n<h3>2. Tricep extensions<\/h3>\n<p>Standing tall, hold the kettlebell with both hands and raise it directly overhead, then bend at the elbows to lower it down behind your head.<\/p>\n<p><strong>Form tips:\u00a0<\/strong>You can split your stance to feel more stable if you need, and you also don&#8217;t have to take the kettlebell all the way down\u2014stay in a range of motion that you feel confident with, says Lauder-Dykes.<\/p>\n<h3>3. Bicep curls<\/h3>\n<p>Holding the weight with both hands in front of your body, fully extend the arms all the way down, then bend at the elbows to bring the kettlebell up toward the chin and hold for a second at the top.<\/p>\n<p><strong>Form tips:\u00a0<\/strong>&#8220;Think about squeezing those elbows into the sides of the body to create a nice, stable base,&#8221; says Lauder-Dykes.<\/p>\n<h3>4. Row to clean<\/h3>\n<p>With legs in a wide squat, do one row (bringing the kettlebell in one hand up toward that hip), then put down the weight and relax that grip. Then, grab the weight again as you stand up powerfully and wrap the kettlebell to the outside of the wrist (&#8220;like a watch,&#8221; says Lauder-Dykes), and bring it up to the shoulder.<\/p>\n<p><strong>Form tips:\u00a0<\/strong>When the kettlebell is on the floor, hinge the hips backwards so you can really use the legs to drive your body up in the clean.<\/p>\n<h3>5. Close grip press<\/h3>\n<p>Lying on your back, hold the kettlebell with both hands straight up above your chest, then slowly bring it down, and press up again.<\/p>\n<p><strong>Form tips:\u00a0<\/strong>Lock out the arms at the top to build tension in the press.<\/p>\n<p>Try the full workout for yourself to see what a kettlebell can do for you.<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"Arms and Back Kettlebell Workout | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/AsCTbcxnK0Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All Dumbbells might hog most of the attention on the gym floor, but kettlebells can be unsung heroes. When you grip a kettlebell, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8784,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8782","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8782"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8782\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8784"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}