8 Kettlebell Exercises Recommended for a Lean and Defined Upper Body

WORKOUT INFO

Hyperfit® Training: SoftBell Kettlebell Upper Body & Core

Complete 3-5 rounds of this upper body kettlebell circuit for lean muscle building resulting in defined shoulders and a stronger core. For a full body endurance training session complete before rowing, cycling or running intervals.   SoftBell Kettlebells are effective, versatile, adjustable and are safe to use on any surface or at any skill level.  

KETTLEBELL UPPER BODY

3-5 ROUNDS | 10 REPS EACH (SIDE)

1.) KETTLEBELL SINGLE ARM OVERHEAD PRESS

Add a slight bend to the knees and use upward momentum to help drive kettlebell overhead in push press if strict movement is not possible.

2.) KETTLEBELL SINGLE ARM UPRIGHT ROW

Modify the bent over wide row by standing tall and raise kettlebell to chest height to really engage the traps.

3.)KETTLEBELL TRICEP DIP

Lay kettlebell in lap and perform tricep dip off bench.  Stretch the legs out in front of you for a deeper movement or modify with knees bent in shortened stance.

4.) KETTLEBELL CHEST PRESS

Hold the kettlebell from the bottom weights with handle facing up.  For added core intensity raise the legs out straight or bend knees so legs are off the bench during the press.

5.) KETTLEBELL ALTERNATING SWING

This is an intense full body move and kettlebell should not be elevated above eye level.

6.) KETTLEBELL SNATCH

Another full body movement where beginners should start with a lighter weight until they can control the weight at the top of the movement and fully engage the core. You may start with a kettlebell swing or simply snatch from the ground.

7.) KETTLEBELL DEADBUG

Hold the kettlebell from the bottom weights with handle facing up while you work both core and shoulder muscles in slow and controlled movements.

8.) KETTLEBELL SEATED PRESS

Hold the kettlebell from the bottom weights with handle facing up. This compound move combines strength, balance and coordination and is sure to torch core and chest muscles.  

 

CLICK HERE FOR SOFTBELL KETTLEBELL VIDEO EXERCISE DIRECTORY

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HYPERWEAR SOFTBELL KETTLEBELL

EXERCISE AT YOUR OWN RISK AND CONSULT A PHYSICIAN BEFORE BEGINNING ANY NEW ROUTINE.  HYPERWEAR IS NOT LIABLE FOR INJURY.
WORKOUT INFO
EQUIPMENT: SoftBell Kettlebell
LEVEL: FOR ALL LEVELS
TIME: 20 min
STRUCTURE: CIRCUIT TRAINING