Arm/Shoulder/upper body exercises with kettlebells

yirara

I'm mainly doing an upper/lower body split as this kind of allows me to do a bit of stretching or running in the evening after I did upper body. I have three kettlebells: 8, 10 and 12kg. At the moment I can do snatches with the 8kg, and clean and press with the other two (depending on number of reps). I like to do interval exercises along the lines of 4 minutes filled with alternating 10 arm/shoulder/upper body reps and 10/20 something lighter bodyweight for core/bum, then 4 minutes of two other alternating exercises, etc...

Today I did clean and press, reverse pushups (under table), chest press, pushups, bent over row and laying and move weight behind the head. Looking for more ideas that I can do with my kettlebells. No chance of getting more kettlebells at the moment. I only have a yogablock to elevate my upper body a tiny bit for chest presses/weight behind the head. Deadlifts are too light with my weights, swings is more around the core/bum...

aim: Maybe get a bit stronger, but main aim is to just do something, get rid of energy and have fun.

SnifterPug

Try some inverted movements to challenge your grip and forearm.

Also deadlifts with only one weight (or with different weights each side, as you would have to do if you use two) challenge the core much more than using evenly matched weights so I would try those (even though not arm-specific). Farmers Walks with mismatched weights are good, too.

If you sit on the floor to do a press you won't get any power from hips so that will make it harder.

yirara

Thanks a lot. Few things to think about. Farmers walk is a no as my flat is too small. Doing this over 2m is a bit useless Presses sitting you mean something like an overhead press with one kettlebell? Cool idea! I'll add that next time. I think I'm really missing something for the upper back, but am a bit clueless of what I could do there. I also realize that I'm not really training towards strength gain, but more endurance, but hey: it's fun.

yirara

Yikes, just wanted to note: I have serious problems lifting up my arms now! They feel so tired

SnifterPug

yirara wrote: »

Presses sitting you mean something like an overhead press with one kettlebell?

Yes, exactly that. Sit on floor, put kettlebell in the rack position and press away! Bringing the bell down slowly should target your back, too.

yirara

SnifterPug wrote: »

yirara wrote: »

Presses sitting you mean something like an overhead press with one kettlebell?

Yes, exactly that. Sit on floor, put kettlebell in the rack position and press away! Bringing the bell down slowly should target your back, too.

Cool, thanks. Will try that next time. Not now though as I'm sure I'll end up with a wrecked wooden floor when I drop the kettlebell due to tired arms

djaxon1

Halos , in between everything !
I an new to KB's and I'm still finding moves on youtube - esp. in the larger collections of moves eg. "35 KB ex...."