A 4-Move Upper-Body Kettlebell Workout to Strengthen Your Arms, Back, and Shoulders

A 4-Move Upper-Body Kettlebell Workout to Strengthen Your Arms, Back, and Shoulders...

Try this no-frills routine on your next upper-bod

Workouts don't need to be complicated to be effective. Seriously. And this four-move upper-body kettlebell workout, created by personal trainer Samantha Ciaccia, 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, Ciaccia 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. "Running, jumping, landing, and bracing falls all benefit from power training," Ciaccia 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.

Ciaccia set up this workout so that you'll alternate between using muscles on the front (anterior) of your body and the back (posterior) of your body. The reason for this is to give each muscle group the chance to recover before it has to work hard again. "If you choose exercises that only work the back (posterior), for set one and two, then come set two, they will be too exhausted and you’ll have to drop weight or rest during the working interval, which is not ideal," Ciaccia explains. "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."

Next time you're looking for a solid, no-frills upper-body workout, give this one a try.

The Workout

What you'll need: Two medium-weight kettlebells. Choose weight according to the exercise that might be more limiting, Ciaccia says. If you can, keep a few options by your workspace so that you can alternate depending on the exercise. 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.

Instructions:

Do circuit 1 three times, resting for 30 seconds in between each exercise. After the third time through, rest for 60 seconds. Then do circuit 2 three times, resting for 30 seconds in between each exercise.

Circuit 1:

• Snatch: 10 reps each side
• Rest 30 seconds.
• Bent-over row: 5 reps
• Rest 30 seconds.
• Do 3 times.

Rest 60 seconds before moving onto circuit 2.

Circuit 2:

• Push Press: 10 reps
• Rest 30 seconds.
• Halo: 5 reps
• Rest 30 seconds.
• Do 3 times.

Here's how to do each move:

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.

1.

Kettlebell Snatch

• Stand with your feet about shoulder-width apart with a kettlebell on the floor between them. Bend your knees and push your hips back to lower and grab the kettlebell with your right hand, palm facing your body.
• Tilt the bell on its side, handle toward you. 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. It should be one fluid motion. At the top, your right arm should be locked out, your palm should face forward, and the kettlebell should rest against the back of your forearm.
• Squeeze your glutes and pause. Then reverse the movement to return to that hike position. This is 1 rep.
• Do 10 reps one side and then repeat with the other arm.

2.

Kettlebell Bent-Over Row

• Stand with your feet hip-width apart, holding a kettlebell in each hand by the handle with your arms at your sides.
• With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) 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. Your elbows should go past your back as you bring the weights toward your chest.
• Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor. That's 1 rep.
• Do 5 reps.

3.

Kettlebell Push Press

• Stand with your feet about shoulder-width apart. Hold a kettlebell in each hand and rest them at your shoulders with your palms in and the weight hanging against the back of your forearms. Your elbows should be bent and pointed toward the floor.
• 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.

4.

Kettlebell Halo

• Start in a half-kneeling position with one foot and one knee on the floor, both knees bent 90 degrees. Or stand with your feet about hip-width apart. Hold a kettlebell bell-up at your chest with both hands gripping the handle. This is the starting position.
• 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.
• Reverse the movement to return to the starting position.
• Then repeat in the opposite direction. This is 1 rep.
• Do 5 reps.

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