Best Upper Body Workouts With Kettlebells

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.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell handle with both hands using an overhand grip.
3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
4. Lower the kettlebell back to the start position in a controlled manner.

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.

How to do it

1. Lie on your back with your left leg straight and your right knee bent, foot flat on the ground.
2. Extend your right arm straight up over your shoulder and place your left arm flat on the ground at a 45-degree angle.
3. Roll onto your left elbow, then your hand, and sit up while keeping your right arm above you.
4. Lift your hips and swing your left leg underneath, moving to a tall kneeling position.
5. Stand up straight, then reverse the steps to return to the starting position.

The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.

How to do it

1. Stand with your feet hip-width apart, holding a kettlebell in your left hand.
2. Bend your hips back until your torso is at a 45-degree angle to the floor.
3. Pull the kettlebell up towards your torso by bending your left elbow.
4. Lower the kettlebell back to the starting position and repeat on the other side.

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.

How to do it

1. Hold a kettlebell in one hand.
2. Lift it to shoulder height using a clean or your other hand.
3. Keep your palm facing inwards and elbow at 90 degrees.
4. Press the kettlebell overhead while engaging your core and back for stability.
5. Maintain good posture with shoulders back and chest up.

The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a kettlebell in each hand at your sides, palms facing you.
3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
4. Lift one kettlebell towards your body by pulling your elbow back.
5. Pause briefly at the top, then lower the kettlebell back down.
6. Switch to the other side and repeat.
7. Keep your core tight and back straight throughout.

Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.

How to do it

1. Stand behind two kettlebells with your feet wider than shoulder-width apart.
2. Engage your core and hinge at the hips, bending forward with a straight back until your chest is over the kettlebells.
3. Keep your back straight and look forward.
4. Grab a kettlebell in each hand with your palms facing each other.
5. Pull one kettlebell off the ground using your back and shoulders, keeping the other kettlebell on the floor.
6. Hold for a moment, then lower the kettlebell back down with control.
7. Put the raised kettlebell back on the floor and switch to the other side.

The Kettlebell Windmill is a core-strengthening exercise that focuses on improving stability and balancing muscle strength between sides. It involves holding a kettlebell overhead while bending and rotating your body to reach down toward your foot.

How to do it

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand.
2. Raise the kettlebell to shoulder height, with your elbow bent and the kettlebell resting on your wrist.
3. Press the kettlebell overhead, extending your arm with the palm facing forward.
4. Hinge at the hips and rotate your torso to reach down to your foot with your opposite hand while keeping the kettlebell above your shoulder.
5. Stand back up, lowering the kettlebell to the starting position.

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.

How to do it

1. Stand with your feet slightly wider than shoulder-width and angled out.
2. Place the kettlebells outside your feet.
3. Lift the kettlebells to shoulder height, keeping your elbows close to your body.
4. Press the kettlebells overhead, turning your palms to face forward.
5. Lower the kettlebells back to the starting position.

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.

How to do it

1. Stand up straight and hold the bottom of a kettlebell in front of your chin.
2. Circle the kettlebell around your head from right to left, keeping it close to your head.
3. Return to the starting position and then circle it from left to right.
4. Repeat these circles for the desired number of times.

The Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell on your chest.
2. Push the kettlebell over your chest as you sit up, bringing your torso to a vertical position.
3. Lower back to starting position and repeat for your desired number of reps.

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.

How to do it

1. Place kettlebells outside your feet, with feet wider than shoulder-width and slightly turned out.
2. Clean the kettlebells to your shoulders, keeping your arms close and wrists straight.
3. Squat slightly and then push through your hips and legs to lift the kettlebells overhead.
4. Catch the kettlebells overhead in a quarter squat, then stand up straight with arms raised.
5. Lower the kettlebells back to the starting position.

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.

How to do it

1. Stand with feet shoulder-width apart and kettlebells outside your legs.
2. Lift the kettlebells to shoulder height, with elbows tucked in and palms facing each other.
3. Push your hips back and squat down, keeping knees aligned with toes and core engaged.
4. Squat as low as you can while maintaining a straight back, then push up explosively to lift the kettlebells overhead.
5. Lower the kettlebells back to the starting position.

The Kettlebell Sumo High Pull is a powerful exercise that combines a sumo deadlift with a high pull. It works your glutes, hamstrings, and upper back while improving overall strength and explosiveness.

How to do it

1. Stand with your feet wider than shoulder-width, toes pointing slightly out.
2. Keep your back straight and core tight.
3. Bend at your hips and grab the kettlebell with both hands.
4. Stand up, driving your hips forward, and pull the kettlebell to shoulder height.
5. Lower the kettlebell back to the ground and repeat.

The Single Arm Bottoms-up Kettlebell Clean is a strength exercise that works multiple muscle groups. It involves lifting a kettlebell held in one hand while keeping it upside down, adding a challenge to your grip and stability.

How to do it

1. Hold a kettlebell in one hand at your side.
2. Hinge at your hips and swing the kettlebell behind you.
3. Drive your hips forward and swing the kettlebell up.
4. Catch the kettlebell upside down, ensuring it's over your hand and elbow.
5. Pause briefly and squeeze the kettlebell tightly.
6. Let the kettlebell drop back down to start.