Upper Body Kettlebell Workout Series Part 2 – Arm Annihilation!

upper body kettlebell workout

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Upper Body Kettlebell Workout Series Part 2 – Arm Annihilation!

Were back once again with another upper body kettlebell workout to get you burning some hard calories and get you in shape, ready for when everything opens back up again after lock down finally ends!

After the success of the first upper body kettlebell workout, we decided that we should make more to complement the previous workout we did. Not just that, we decided to turn it into a series.


Giving Them What They Want

The popularity of kettlebells have sky rocketed since the original lock down, when gyms closed their doors for what they thought would be a month or so (well, my initial thoughts).

How wrong I was!

Here we are, a year later still battling to peel ourselves off the sofa to stay healthy and keep that muffin top at bay. As I was saying…the popularity of kettlebells has gone crazy, this is mainly due to the fact they are highly versatile and you can work the entire body with just one piece of kit.

One piece of kit that will show you no mercy if you take them too lightly, with either and object getting damaged or even yourself when not handling these pieces of kit with respect.

Tame The Beast

What we have done on this workout is to focus once again on the upper body, this workout will last around 20 minutes, with each exercise lasting one minute with a break of fifteen seconds in between.

With the workout being a circuit and having two rounds of action to satisfy your kettlebell needs.

There are 7 spectacular exercises here that will have you begging for the workout to end (especially your arms), as this one is a killer.

Remembering that we are all at different levels of fitness, it’s not a competition, so always just work within your capabilities. Always push yourself, but never too far, particularly when using kettlebells people.

Exercise Briefing

Like the previous workout we did on the upper body, this one uses the kettlebell in unconventional ways, don’t be concerned, as there are still some conventional exercises here…

However, I have tried to use the kettlebell differently to other workouts, by using it for functional movements that compliment the way the body moves, rotates and pivots.

The six exercises we have on offer here are as follows:

  1. Deadlift to overhead lift
  2. Boat hold and press
  3. Low row side step, press out, up and over
  4. Golf swing
  5. Suitcase curl
  6. Steering Wheel

Lets look a little more in depth at the exercises in question or if you preferred, simply click on the image below to follow along with this workout in real time!

Deadlift To Overhead Raise

This is a typical deadlift exercise that requires you to stand with your legs slightly wider than shoulder width apart, with the kettlebell on the floor in front of you between your legs.

Bend down using your lower back while keeping your legs in the same position and lift the kettlebell up off the floor using your lower back to do so. Once you are standing straight with the kettlebell between your legs, lift it up keeping your arms straight till the kettlebell is above your head. Then lower it down to the ground, then repeat exercise.

Muscles worked – Latissimus dorsi and Teres Major (upper back), Trapizius (traps), Thoracolumbar Fascia (lower back).

Boat Hold and Press

This is a great exercise for the core. Sit on the floor with your legs together and knees bent, take the kettlebell and hold it to your chest. Lean back and raise legs off the floor at 45 degree angle, hold the position there, then press the kettlebell out parallel with your legs, then pull back in to your chest. Repeat the press while holding legs in position for duration of exercise.

Muscles worked – Entire core, abdominal, chest and front deltoids (shoulders).

Low Row Side Step, Press Out, Up and Over

Stand with your front leg bent and you’re trailing leg straight back, with the kettlebell between your legs, Lean over as if you were doing a low row with the kettlebell, as you pull the kettlelbell up to your chest, explode up and switch leg positions while grabbing kettlebell with both hands by the horns.

Press the kettlebell out, then back to your chest, then press out above your head and then back in to your chest, then press above your head again then lower behind your head for a triceps curl.

Lower the kettlebell back to the ground and then repeat exercise, after timer ends, switch sides.

Muscles worked – upper and lower back, chest, front and middle deltoids and core.

Golf Swing

Hold the kettlebell by the horns but upside down, here we are imitating a golf swing, but we are moving the kettlebell slowly and controlled. We are not swinging it like a pendulum.

Start by rotating to your right, as you would swing a golf club and lifting the kettlebell in a sweeping motion with your arms extended and lifting the back heel off the floor. Raise the kettlebell until it reaches your shoulders and hold to the side of your temple.

Slowly swing the kettlebell back down to the centre of your body and then follow the motion of the kettlebell slowly and swing it to the left. As you do so remember to rotate your body, raise your back foots heel off the ground and swing the kettlebell up level to your face on the left side of your temple.

Swing the kettlebell back down to your waist and repeat for duration of exercise.

Muscles worked – Forearms, biceps, back, shoulders, upper back and entire core.

Suitcase Curl

This involves simply holding the kettlebell as you would a bag by your side.

Lift the kettlebell by doing a hammer curl up to your shoulder and then slowly lower back down to your side. Repeat this for duration of exercise and then switch sides.

Muscles worked – forearms, biceps and core.

Steering Wheel

This is another simple exercise in principle, however takes grit and determination after all the other exercises.

Hold the kettlebell by the horns and then hold it out in front of you with your arms straight, then turn the kettlebell to the right in a “steering wheel motion” and then turn it to the left. Repeat this for the duration of the exercise.

Muscles worked – front deltoids, core, forearms, biceps and triceps.

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Wrapping it up

OK, so you have done one round, better suck it up and get ready for round two!

If you have tried this upper body kettlebell workout and found it useful, then please comment below and let me know your thoughts as I would love to hear them. If you wanted to get your hands on a new kettlebell or have never had one, then click here to get yours now.

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