Best Push Day Workouts With Kettlebells
About
Kettlebells serve as versatile free weights, providing benefits similar to dumbbells but with unique advantages due to their weight distribution, making them ideal for exercises such as kettlebell swings and goblet squats.
Push exercises focus on movement patterns including horizontal and vertical pushes, targeting muscle groups such as the chest, shoulders, and triceps.
Incorporating kettlebells into a push workout provides both compound and isolation exercises, enhancing muscle engagement and functional fitness.
This method is popular in the PPL (Push, Pull, Legs) workout structure, offering a balanced and efficient approach to training.
Tailoring reps and weights to individual abilities ensures effective and safe progression in strength development.
Workout 1
Shoulders
Kettlebell Upright Row
15reps40lbs25reps40lbs35reps40lbs
Turkish Get Up
15reps22.5lbs25reps22.5lbs35reps22.5lbs
Single Arm Bottoms-up Kettlebell Press
14reps40lbs24reps40lbs34reps40lbs
Kettlebell Overhead Press
110reps30lbs210reps30lbs310reps30lbs
Kettlebell Halo
110reps30lbs210reps30lbs
Kettlebell Jerk
110reps30lbs210reps30lbs
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Generate My PlanThe 7 Best Push Day Exercises with Kettlebells
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1. Kettlebell Upright Row
SETS LOGGED749,947Shoulders Strength95 mScoreShoulders
KettlebellsThe Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.
How to do it
The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Turkish Get Up
SETS LOGGED93,905Shoulders Strength73 mScoreShouldersKettlebellsThe Turkish Get Up is a full-body exercise that builds strength and stability. It primarily works the shoulders, core, and legs through a series of movements from lying down to standing up while holding a weight overhead.
How to do it
The Turkish Get Up is a full-body exercise that builds strength and stability. It primarily works the shoulders, core, and legs through a series of movements from lying down to standing up while holding a weight overhead.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs3. Single Arm Bottoms-up Kettlebell Press
SETS LOGGED62,787Shoulders Strength91 mScoreShouldersKettlebellsThe Single Arm Bottoms-up Kettlebell Press is a shoulder exercise that helps identify and correct side imbalances by using one kettlebell. Holding the kettlebell upside down adds some instability, which can enhance muscle engagement.
How to do it
The Single Arm Bottoms-up Kettlebell Press is a shoulder exercise that helps identify and correct side imbalances by using one kettlebell. Holding the kettlebell upside down adds some instability, which can enhance muscle engagement.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Kettlebell Overhead Press
SETS LOGGED182,907Shoulders Strength84 mScoreShouldersKettlebellsThe Kettlebell Overhead Press is an exercise that works your shoulders while engaging your core for stability. It involves lifting one kettlebell at a time, which enhances balance and coordination.
How to do it
The Kettlebell Overhead Press is an exercise that works your shoulders while engaging your core for stability. It involves lifting one kettlebell at a time, which enhances balance and coordination.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. Kettlebell Halo
SETS LOGGED165,260Shoulders Strength90 mScoreShouldersKettlebellsThe Kettlebell Halo is a simple exercise that works your shoulders and helps improve their mobility. It involves moving a kettlebell around your head, which also engages your core for stability.
How to do it
The Kettlebell Halo is a simple exercise that works your shoulders and helps improve their mobility. It involves moving a kettlebell around your head, which also engages your core for stability.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs6. Kettlebell Jerk
SETS LOGGED79,718Shoulders Strength65 mScoreShouldersKettlebellsThe Kettlebell Jerk is a powerful exercise that helps build strength and balance. It focuses on using one hand at a time, which can improve your overall performance in weightlifting.
How to do it
The Kettlebell Jerk is a powerful exercise that helps build strength and balance. It focuses on using one hand at a time, which can improve your overall performance in weightlifting.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs7. Kettlebell Thruster
SETS LOGGED74,698Shoulders Strength76 mScoreShouldersKettlebellsThe Kettlebell Thruster is a strength exercise that targets your shoulders, triceps, and quads. Using one kettlebell in each hand helps balance strength on both sides while building power and muscle strength.
How to do it
The Kettlebell Thruster is a strength exercise that targets your shoulders, triceps, and quads. Using one kettlebell in each hand helps balance strength on both sides while building power and muscle strength.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs
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