Upper Body Kettlebells Workout Guide from Xercise4Less Gyms
Want to mix up your fitness routine? Try the Upper Body Kettlebell Workout Guide from Xercise4Less Gyms. Switch up your exercise programme with this kettlebell session for your arms, shoulders, and core and transform your health and wellbeing. Whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, you’ll find exercising with kettlebells at your local Xercise4Less gym will be hugely beneficial.
Kettlebell upper body exercises really challenge your muscles, increasing muscle strength while raising your heart rate. Talk to one of our expert fitness trainers to ensure that you include an upper body kettlebell session in your individual workout programme. Reach your fitness goals for your upper body quicker when you exercise using this kettlebell guide.
Push Your Upper Body with Kettlebell Exercises
For transformative results from this Xercise4Less Upper Body Kettlebell Workout Guide, take on the following five kettlebell exercises:
Kettlebell Plank Row
Kettlebell Overhead Triceps Extension
Kettlebell Bent Row
When using kettlebells, make sure you practice good form and stay in control of the kettlebell at all times. If you’d prefer to focus on your legs and glutes using kettlebells, check out our Lower Body Kettlebells Workout Guide or exercise using the Xercise4Less Full Body Kettlebells Workout.
If you’re finding it challenging working out with kettlebells, just ask our personal training team for advice. Our fitness staff are always available to provide tips on technique for kettlebells or any of our 400 pieces of gym equipment. You won’t have to wait around either to work out with kettlebells. Each Xercise4Less gym is equipped with 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells.
Read on for more detailed instructions on how to exercise your shoulder, arm and core muscles with these upper body kettlebell exercises.
Upper Body Kettlebell Plank Row Exercises
Begin your transformative upper body workout with the Kettlebell Plank Row.
Begin in a high-plank position. Place your hands, fingers spread wide, on the ground just outside of your armpits. Extend your legs straight back and press your toes into the floor. Engage your core and activate your whole body. Shift all of your weight onto your left hand so you're able to lift your right hand and grab the kettlebell. With your kettlebell in line with your shoulder, row your elbow to the sky, pulling the weight to your shoulder. Lower the weight to the ground and repeat. Make sure your hips don't rotate open.
Do 10-12 Kettlebell Plank Row upper body reps and repeat in 3 sets.
Upper Body Kettlebell Thrusters Workouts
Kettlebell Thrusters really work your shoulders and triceps for a great upper body exercise.
Hold the kettlebell with two hands at chest height. Let the kettlebell settle onto your chest to support the load, then sit back and down into a squat. Use your legs to explode out of the squat position. As you reach the top of the squat begin to press the weight overhead.
Do 10-12 Kettlebell Thrusters upper body reps and repeat in 3 sets.
Upper Body Kettlebell Overhead Triceps Extension Sessions
Attack your core with a gut-busting Kettlebell Overhead Triceps Extension session.
Raise a kettlebell overhead with one arm, pointing your elbow upwards and forwards. Start with your arm just slightly bent. Keep your upper arm straight and lower your forearm to 90 degrees. From here extend at the elbow again until just before full extension. Use a controlled, steady pace and squeeze your triceps at the top of the movement. Lower slowly and under control.
Do 12 Kettlebell Overhead Triceps Extension upper body reps and repeat in 3 sets.
Complete Upper Body Workout with Kettlebell Bent Rows
Strengthen the muscles of your back with the heart-racing Upper Body Kettlebell Bent Row.
With a kettlebell in each hand, hinge at the waist so the kettlebells hang outside of your knees and your palms are face down. Bend slightly at the knees, keep your back straight and torso parallel to the floor while pulling the kettlebells from the hang position toward your chest. Exhale as you lift the kettlebells toward you, rowing your elbows to the ceiling. As the kettlebells near your sternum, squeeze your back muscles together and pause for a two-count before lowering the kettlebells to the start position. You can also perform an Upper Body Kettlebell Bent Row by alternating your right and left side.
Do 10-12 Kettlebell Bent Row upper body reps and repeat in 3 sets.
Work Out Your Upper Body with Kettlebell Planks
Work your core with the highly effective Kettlebell Plank exercise.
Get into a push-up position with a kettlebell in front of you. Grip the kettlebell handle with two hands and keep your back, butt, and neck fully straight and aligned. Pull your belly button to your spine, and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut. Hold this position without rounding or hanging through your back. Keep all your muscles activated.
Do 12 Kettlebell Plank upper body reps and repeat in 3 sets.
Join Xercise4Less Gyms for Energising Kettlebell Workouts
When you join the friendly fitness community at Xercise4Less Gyms you work out with every type of body and gym members of every level of fitness. Kettlebells are a great way of combining cardio and weights to give you the real results you desire. Use this Upper Body Kettlebells Workout Guide with the kettlebells available in every Xercise4Less gym to really pump up your functional fitness and strength. Want to work out your upper body and lower body on separate days? Read our Xercise4Less Lower Body Kettlebells Workout Guide to work on your legs and glutes or use our Full Body Kettlebells Workout to push your whole body.
Whether you’re just now ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, at the People’s Gym we offer everything you need to achieve your exercise ambitions. Our gyms are stocked with 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells is also available for kettlebell enthusiasts. That’s only the start though. As a Xercise4Less gym member you can access inclusive group exercise classes including Les Mills fitness sessions and the amazing Body Transformation Camps and Boot Camps to start toning your real body. Work out privately in our Ladies Only gym zones, speed up your fitness journey in our dedicated Spin studio and functional fitness area or take on boxing and MMA in our Combat Zone.
Join Xercise4Less Gyms today to accelerate your progress towards your fitness goals using kettlebells or the exercise equipment you’re most comfortable with.
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