You can sculpt your entire upper body and still keep it within 30 minutes with nothing else than a kettlebell. Only seven carefully chosen moves are planned to develop strength in your chest, shoulders, back, and arms, sometimes simultaneously, and at the same time give a significant boost to your grip control and stability only if executed properly. Free of unnecessary redundancies, the workout proves to be most efficient, and the time spent on it is limited to a minimum. Besides, it will be interesting to look at the next exercise, stop exercising and give you a better intellectual experience. I’m almost done exercising if you could wait for me six more minutes.
The motion we have on today, The “compound movement exercise”, does not simply stimulate one muscle but does it for many. With the coordinated move, the core and the stabilizers are all activated. An example of this workout technique is the dead bug which engages the shoulders, arms, and abs at numerous points also.
So, the following table represents the complete list of activity executed in the form of supersets, keeping the level of stress in the activities high, and the time required for rest as low as possible?
Superset 1: Press and Push Combo
Targets: Chest, triceps, and front delts
- Crush-Grip 90/90 Floor Press (10–12 reps): Clinical trials have shown that upon lying on the floor, a short-barreled mouthpiece and a 90 degree flexion of the knees make a height to the floor, press the kettlebell from a crush grip to involve more of the chest and arms.
- Dual-Grip Kettlebell Push-Ups (6 reps per grip): Push-ups using the hammer and narrow grip must be done to the maximum of one’s ability and change the hand position fast to achieve the desired training effect of the shoulders, triceps, and core. If you experience discomfort in the wrist or have instability in the shoulder, practice from your knees.
Rest 45–60 seconds between rounds. Complete 3 sets total.
Superset 2: Biceps Builder Series
Targets: Biceps, forearms, and core
- Horn Grip Curls (10–12 reps): One factor many trainees lack is full range of motion following the rule is necessary to have the elbows folded and then the movement of the hand carrying the kettlebell up to the handle horns.
- Tall Kneeling Hammer Curls (8–10 reps): You are no longer pulling a weight only with your arm muscle fibres after you kneel down. Most of the internal resistance and the hand jumped are now demanding the full effort of the long end of the biceps.
- Half Kneeling Curl Eccentrics (6 reps per arm): Let the kettlebell lower for each rep at a slow pace for the purpose of the eccentric contraction which the muscle force has to work against, influencing the hypertrophy of the muscle in a maximal way.
While you are performing the repetitions, be sure to engage your core and not to drift backward to do the exercises with less effort. The sets will be 2 with small breaks between them.
Superset 3: Shoulder Burn and Triceps Finish
Targets: Shoulder muscles, upper back, triceps, and core
- Upright Row to Strict Press (8 reps per arm): Pull the kettlebell upwards and then immediately start the press overhead. The slow and controlled pace will truly test your shoulders and upper back.
- Tall Kneeling Overhead Triceps Extensions (10–12 reps): Use both hands to move the kettlebell backwards your head and then push it forward across. Keep the elbows by your sides and don’t let them flare out.
Do the superset 3 times without a break so your upper body is used to the maximum and afterward is completely finished.
The Reasons Behind the Effectiveness of This Kettlebell Routine
Listen to me, the most important thing in using exactly this plan is not a result of some brand new program, as we might think, but it is a consequence of having a cleverly structured routine. The adoption of both grips, i.e. changing the position from standing to kneeling and half-kneeling affects muscle groups in various areas forcing them to adapt their muscle tone and as a result their trunk has to be naturally steady. Not only that, you are thus able to train upper body parts while engaging your whole body.
On the one hand, this kind of kettlebell practice is good for home workouts as it helps to adjust the exercises and equipment. On the other hand, it meets a number of other fitness goals besides hypertrophy such as muscular endurance and one’s sense of balance.
Whenever you are a beginner in kettlebell training, the right way to go about it is by using a lighter bell and executing the movements slowly until you master them. If you are a more advanced trainee, you need to use heavier weight or shorten the resting periods between supersets, as suits you best.
The technique is very important here – especially if you do pushups on unstable kettlebells and overhead extensions. In case you experience pain during any of the exercises, especially in the wrists or elbows, change the move to the one that is less challenging such as pushups from the knees or triceps kickbacks.
Incorporate this workout into your routine for chest, back, or arm day once a week, or even turn it into a full upper-body day. One kettlebell, seven exercises, and all the muscles in the body are switched on.
