4 Kettlebell Exercises to Hit Your Shoulders, Back, and Arms


You don’t must stack your exercise with tons of workouts for it to be efficient—and this upper-body kettlebell exercise proves it. With simply 4 strikes, you’ll actually hone in in your upper-body muscles like your shoulders, again, and arms.

On this video, the fourth installment of Sweat With SELF’s new kettlebells sequence, you’ll full an upper-body circuit that checks all of the containers with out taking over an excessive amount of time. Lee Jimenez, a licensed kettlebell stage 1 teacher and ACE-certified private coach, and ACE-certified private coach Tiffany Ragozzino will take you thru the routine, beginning with a stable warm-up, progressing to the precise exercise, and ending with a cool-down to assist your physique come again to baseline.

In your warm-up, you’ll full body weight workouts that can work the identical muscle groups you’ll be utilizing later together with your kettlebell. Heat-up workouts just like the push-up, excessive plank, and inchworm will get your shoulders, chest, and core heat for what comes subsequent: a circuit with 4 kettlebell workouts, which you’ll carry out for 45 seconds on, 15 seconds off. You’ll cycle by way of strikes just like the kettlebell halo (nice for shoulder mobility and strength), bicep curl (which works the muscle groups within the entrance of your arm), clear to press (which hits your shoulders and triceps, in addition to your lower-body muscle groups), and single-arm row (nice in your lats and rhomboids).

You’ll do three rounds of the circuit, and Jimenez and Ragozzino will allow you to proceed to problem your self as you progress, whether or not it’s by selecting a heavier kettlebell weight or fine-tuning your kind. You even have the choice of modifying the workouts with variations that may make them extra accessible and cozy. (For extra data on widespread kettlebell workouts, modifications, and different suggestions like maintain a kettlebell, or what you are able to do to enhance your kind, try the Kettlebells 101 video.)

Able to get began with this 20-minute upper-body kettlebell exercise? Seize a kettlebell or two, unroll a mat, and prepare to work!

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