Looking to optimize your gym time? Dive into a quick and efficient kettlebell exercises for arms crafted by Trainnox. In under 15 minutes, target your biceps, triceps, chest, and shoulders, all while keeping your heart rate up. But it's not just about convenience and a good burn; this routine enhances functional strength for everyday movements. Plus, it's versatile and requires minimal equipment, fitting seamlessly into busy schedules. Get ready to elevate your fitness game with this kettlebell arm workout!
Kettlebell Arm workout
What you need？
To complete The Workout, you'll need: one medium-weight kettlebell for the floor press and , Kettlebell bottoms-up clean Forearm Workout and Renegade Row and overhead triceps extension
Selecting the appropriate weight is crucial. For beginners, aim for five to 10 pounds. The weight should pose a challenge by the end of the interval, without feeling impossible. If you breeze through the work period, the weight is too light. Conversely, if you struggle to maintain form or can't complete the designated time, the weight is too heavy. Adjust accordingly for optimal results.
Exercise
- Kettlebell Floor Press
- Kettlebell bottoms-up clean Forearm Workout
- Kettlebell Renegade Row
- Kettlebell Tricep Extension
Do the following moves in the order listed below. Perform each movement for 30 seconds, resting 10 seconds before starting the next exercise.
Once you’ve done one set of every exercise, rest for 15 seconds before starting another round.
Do 3 rounds for a 15-minute workout. You can also do 1–2 rounds as a finisher at the end of your main upper-body workout.
Kettlebell Floor Press
- Place your kettlebells on the ground, spaced about 6 inches wider than shoulder-width apart.
- Lie down between the kettlebells, positioning yourself in a supine (face-up) position.
- Lean slightly to one side and place your hand on one kettlebell, grasping it with an underhand grip.
- Ensure the kettlebell is in the ready position, resting on the outside of your forearm with your palm facing toward your body.
- Repeat the same process with the other kettlebell, positioning it in the ready position.
- Your arms should be at approximately a 45-degree angle, and your shoulder blades should be pulled back and down.
- Press both kettlebells straight up until your arms are fully extended, with the bells positioned at upper chest level.
- Slowly lower the kettlebells back down until your elbows touch the floor, maintaining control throughout the movement.
- Press the kettlebells back out to the starting position.
- Repeat the movement for the prescribed number of repetitions, focusing on maintaining proper form and control throughout each repetition.
Kettlebell Bottoms-up Clean Forearm Workout
- Start in tall kneeling stance, glutes and abs tight, holding two kettlebells at your sides, core and glutes tight.
- Hinge forward, keeping your core tight, then explode through your hips, driving the kettlebells upwards. "Catch" them with your forearms perpendicular to the ground, bells facing up.
- Control the bells, then rotate your hands so your palms face in. Rotate back.
- Lower and repeat. That's 1 rep. Do 3 sets of 6 to 8.
Kettlebell Renegade Row
- Begin in a high plank position, with a kettlebell placed beside your right hand on the floor.
- Ensure your hands are shoulder-width apart, shoulders directly above your wrists, legs extended behind you, and feet slightly wider than hip-width apart for stability. Engage your core and glutes.
- Grip the kettlebell handle with your right hand.
- Pull your right elbow back in a rowing motion, lifting the kettlebell toward your chest while keeping your elbow close to your body. Aim to bring the weight past your back.
- Maintain tightness in your abs and glutes to prevent your hips from shifting.
- Lower the kettlebell back to the floor to complete one repetition.
- Complete all repetitions with one arm before switching to the other side.
- This exercise targets various muscles including the deltoids, latissimus dorsi, triceps, biceps, and core. Focus on maintaining proper form throughout the movement for optimal results.
Kettlebell Tricep Extension
To perform the exercise:
- Start by gripping a kettlebell in one hand and raising it overhead, keeping your elbows pointed forward and bent at a 90-degree angle.
- From this position, extend your arm at the elbow, pushing the kettlebell upward until it's just short of full extension.
- Lower the kettlebell back down slowly and with control, maintaining proper form throughout.
Be sure to avoid allowing your elbows to flare out to the sides during the movement to effectively target the intended muscles.
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