Name: Playbook - Gritty Soldier - Kettlebell - Upper Body Strength
Uploaded: 2024-01-20T14:25:56.455Z
Duration: 50 min
Description: Kettlebell - Upper Body Strength

Sarel

John

Brandon

So I should of done the intermediate weight but at 25lb I felt more controlled about the movements.

Usman Mozumdar

This lower body KB workout is designed to tone and strengthen your chest, delts, traps, and arms. With a variety of kettlebell exercises, this workout engages more muscles, improves balance, builds strength, and increases cardiovascular fitness.

For kettlebell workouts, it's important to choose the right weight for your skill and strength level. Beginners should start with a lighter kettlebell, around 8-12 kg (18-26 lbs), and gradually work up to a heavier weight as they become more comfortable with the movements. Intermediate users can use a slightly heavier kettlebell, around 16-20 kg (35-44 lbs), while advanced users can use up to 32 kg (70 lbs), depending on their strength level and fitness goals. Remember to always start with a lighter weight and progress gradually to prevent injury and get the most out of your workout.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Kneel holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kettlebell halo (each side)

- With a large kettlebell both hands perform an overhead  press

Kettlebell Overhead Press

- Hold the KB by both handles with palms facing each other
- Keeping elbows close to your body
- Curl the KB toward your shoulders 
- Pause at the top then lower under control

Kettlebell Hammer Curl

- Engage triceps as you extend your arms
- Keep core tight

Overhead kettlebell tricep extension

- Support yourself using your opposite arm
- Row kettlebell to your hip while retracting your shoulder back

Single arm kettlebell row

- with both hands stabilizing on a large KB on the ground, perform a push-up

Kettlebell pushup

- Lay back with your knees bent and feet on the floor
- Hold the KB with arm at full extension
- Slowly lower the KB until elbow touches the floor
- Press KB up to starting position

Kettlebell Single Arm Floor Press (each side)

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Kettlebell shrugs

Kettlebell - Upper Body Strength

Cyrus

It was nice.  Im out of form but getting back at it again.

Francisco

GrumpyBearFR

Kettlebell - Lower Body Strength

Kathryn Huard

Josh

Hard but I made it through and sweat buckets

Jamie Walters

Bodyweight HIIT - Full Body

daniel

Great workout definitely feeling the burn

Joseph

Bodyweight HIIT - Lower Body

Hayden

Bodyweight HIIT - Upper Body

Amazing leg day, surprised what can be done with just dumbbells!

Kettlebell - Upper Body Strength

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