Kettlebells are a great strength training tool. You can use them for upper-body workouts and for lower-body moves like goblet squats, too. They also open the door to lots of fun exercises like kettlebell swings, which help build explosive strength.
This kettlebell routine from personal trainer Alanah Bray, of Fitagain Retreats, specifically targets your upper body. As it only has three moves, it won’t take you too long to finish and it’s easy to memorize for your next gym trip. Scroll down to see the list of exercises and explainers for each move.
Alanah Bray is a dedicated master trainer at the UK-based Fitagain gym and fitness retreats. She specializes in fitness for the over 40s and her approach to exercise emphasizes the importance of stretching, mobility, and strength
Upper-body kettlebell workout
- Tricep push up: 3×12
- Single bent over row: 3×12 on each side
- Single arm shoulder press : 3×12 on each side
1. Tricep push up
(Image credit: Gemma Buckland-Tomlin)
Sets: 3 Reps: 12
- Place a kettlebell on the floor and kneel in front of it. Lean forward, grip the kettlebell handle with both hands, and shift your weight into your forearms and hands while maintaining a straight back with chest up. Ensure elbows are facing backwards, arms are fully extended and that you’re looking down at 45-degrees with a straight neck.
- Bend the elbows, slowly lowering the chest towards the kettlebell, ensuring full control.
- At the bottom of the movement, push off the kettlebell, extending the elbows back to the starting position.
2. Single arm shoulder press
(Image credit: Gemma Buckland-Tomlin)
Sets: 3 Reps: 12 on each side
- Stand with feet shoulder-width apart and hold a kettlebell in one hand over your shoulder, palm facing to the front. Keep your back straight and engage your core muscles. Add stability by placing your non-working arm on your hip.
- Press the kettlebell over your head by extending your elbow.
- Lower the kettlebell down to…
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