If you think kettlebells are only good for working your grip, core, and full body, think again! This article from Fitness Health and Longevity Staff reveals the benefits of using kettlebells to target your arm muscles and build strength in your biceps, triceps, and forearms. While kettlebells may not directly isolate the arm muscles like dumbbells and machines, they offer numerous advantages that you can’t get with traditional equipment. The combination lifts and multi-functional movements involving kettlebells not only help you achieve bigger arms but also improve total-body strength, conditioning, athleticism, and mobility. Plus, the kettlebell’s design forces you to squeeze the handle, creating tension throughout your body and engaging multiple muscles. So, let’s dive into the details and learn how to level up your arm training game with kettlebells!
Benefits of Using Kettlebells To Work Out Your Arms
– Combination Lifts: Kettlebell exercises often involve a blend of two or more movements that flow seamlessly into each other. These combination lifts, such as curl into shoulder halo or triceps extension into a pullover, target your arm muscles while also working other muscles and improving movement skills. So, not only will you get an arm pump, but you’ll also enhance your performance in sports and other training activities.
– Irradiation: When you grip a kettlebell tightly, it triggers a phenomenon called irradiation that creates full-body tension. This tension activates and strengthens multiple muscles while also promoting correct form and preventing injuries.
How To Stretch Your Arms Before Working Out
Before diving into the arm workout, it’s essential to perform a mobility routine that warms up your shoulders, elbows, and wrists, and enhances flexibility. The recommended mobility routine by Onnit Coach Eric Leija includes a series of exercises that should be performed in sequence for 30-60 seconds each. The routine prepares your upper body for the kettlebell arm workout and prevents any potential discomfort or injury.
Get Strong Arms With This Balanced Kettlebell Arm Workout
Now that you’re all warmed up, it’s time for the kettlebell arm workout. This routine, created by Eric Leija, focuses on two pairs of exercises that target your biceps, triceps, and forearms. You’ll need at least two light kettlebells (8 kilos or less) and one heavier kettlebell (16-20kg) to perform the workout. The exercises should be done once per week, separate from your other upper-body training. Here’s how the workout is structured:
– Pair 1: Kettlebell Crush-Grip Row (3 sets, 8-12 reps) & Kettlebell Pullover To Press (3 sets, 8-12 reps)
– Pair 2: Kettlebell Curl To Halo (3 sets, 8-12 reps) & Half-Kneeling Bottom’s Up Press (3 sets, 8-12 reps)
– Pair 3: Close-Grip Kettlebell Pushup (3 sets, 8-12 reps) & Kettlebell Zottman Curl (3 sets, 8-12 reps)
For each pair of exercises, perform a set of exercise A followed by exercise B before resting for 2-3 minutes. Repeat this superset for each exercise in the pair. Aim for 3 supersets per pair, performing 8-12 reps for each exercise. The video in the article provides visual guidance on how to perform each exercise correctly.
The Bottom Line
While kettlebells may not be the go-to equipment for directly targeting arm muscles, they offer unique benefits that can’t be replicated with dumbbells or machines. Incorporating kettlebell exercises into your arm training routine allows you to work your arms while engaging other muscles, improving overall strength, and enhancing mobility. The combination lifts and irradiation effect make kettlebell workouts a valuable addition to your fitness regimen. So, grab those kettlebells, follow the recommended warm-up routine, and get ready to build strong and defined arms!
Key Points:
– Kettlebells offer benefits for building arm strength and size through combination lifts and multi-functional movements.
– The irradiation effect of gripping kettlebells creates full-body tension and improves form and injury prevention.
– Before the arm workout, it is crucial to perform a mobility routine to warm up the upper body and prevent discomfort or injury.
– The kettlebell arm workout consists of pairs of exercises targeting biceps, triceps, and forearms, performed in supersets with 8-12 reps per exercise.
– Incorporating kettlebell exercises into your routine once a week can enhance arm development while building total-body strength.
Keywords: Kettlebell arm exercises, kettlebell, arm workout, strength training, biceps, triceps, forearm training, combination lifts, irradiation, mobility routine, warm-up, supersets.
Source Article: https://www.onnit.com/academy/kettlebell-arm-exercises/
