The Best Kettlebell Arm Workout For Building Size and Conditioning

If you workout regularly at a gym, you’ll routinely hear about people skipping leg or back days, but when was the last time someone told you they were missing an arm workout because they were satisfied with their gains or didn’t feel like training their pythons? Heck, forget about other people — when was the last time you dodged an arm workout on purpose?

Don’t get me wrong. I don’t intend to diss people who skip training a particular muscle group or love arm training too much. If anything, I’m all for normalizing skipping leg days and making arm training twice a week mandatory. 

If you are like most bodybuilders, you probably use barbells, dumbbells, and cables in your arm workout. While there is nothing wrong with this approach, you could be leaving gains on the table by not incorporating kettlebells into your arm workouts. 

Before you head out for a kettlebell arm workout or buy yourself a cannonball, there are a few things you should know about training your guns using a kettlebell. 

A kettlebell is a cast iron or steel ball with a handle attached to the top — it resembles a cannonball with a handle. While you can use kettlebells to train your arms, kettlebells are not generally utilized as replacements for dumbbells in classic bodybuilding exercises.

Kettlebell training is focused on movement patterns and is generally not used to target particular muscle groups. 

Check Out: Calories Burned Using Kettlebell Training Calculator

Benefits of Kettlebell Training

Training with kettlebells entails the following benefits:

1. Kettlebell Training Hits Two Targets with One Arrow

According to a 2019 study, kettlebell training helps improve your cardiovascular health, muscular strength and endurance, and overall functionality. [1]

Regular kettlebell training is known to help improve an individual’s aerobic capacity. Furthermore, it can improve glucose tolerance in young inactive men, which can help prevent diabetes. [2]

2. Helps Fix Muscles Imbalances

Most kettlebell exercises are a form of unilateral training, which can assist in fixing muscle and strength imbalances. Unilateral training prevents overusing, overtraining, and compensating with the dominant side, which helps isolate and correct muscle imbalances and can aid in injury prevention and rehabilitation.

Kettlebell training can also aid in building explosiveness and improving mobility while strengthening your core stabilizers and developing your motor skills.

3. Improves Balance and Stability

Incorporating kettlebell exercises in your workouts can help improve your posture, balance, and stability. According to a study conducted on ballet dancers, kettlebell training can significantly improve your balance than standard dance training. [3]

If you have ever trained with a kettlebell, you would agree that training with the cannonball results in a higher engagement of your core muscles and stabilizers. It can improve your back health, as your core helps to stabilize your spine.

4. Beneficial For Older Adults

According to a study, kettlebell exercises can be effective in restoring muscle mass and improving grip strength in older adults (65-75 years old). [4]

A different study proved that kettlebell training could result in lower levels of inflammation. It is also a great tool for individuals recovering from an injury. [5]

5. Keeps You Interested

Sticking to a fit lifestyle can be boring and redundant in the long run. Furthermore, many beginners quit working out after they get bored performing the same exercises over and over again and have no results to show for them.

You could avoid hitting a rut by adding kettlebell exercises to your vanilla bodybuilding workout program. The different variations of the kettlebell exercises will have you looking forward to your workouts.

Check Out: Five Powerlifting Training Methods That Bodybuilders Should Use

Best Kettlebell Arm Workout

As mentioned earlier, kettlebell training is generally used for full-body workouts as it treats the body as one complete functional unit. In other words, kettlebell training philosophy agrees with Aristotle when he said, “the whole is greater than the sum of the parts.” The effectiveness of a group of muscles working together is greater than their effectiveness when working in isolation.

Below are two kettlebell workouts that will help build size and conditioning in your arms. The pressing exercises listed in the workouts will work your triceps, whereas the pulling movements will target your biceps.

Kettlebell Arm Workout #1

1. Kettlebell Bent-Over Row: 3 sets of 12-15 reps (each arm)
2. Kettlebell Goblet Squat: 3 sets of 12-15 reps 
3. Kettlebell Gorilla Row: 3 sets of 12-15 reps (each arm)
4. Kettlebell Half-Kneeling Press: 3 sets of 12-15 reps (each arm)
5. Kettlebell Overhead Press: 3 sets of 12-15 reps (each arm)
6. Kettlebell Push Press: 3 sets of 12-15 reps (each arm)

Here is how to perform the exercises correctly:

1. Kettlebell Bent-Over Row

1. Begin by standing upright with a shoulder-width stance.
2. Hold a kettlebell on your left side with a neutral grip.
3. Bend your knees slightly and hinge at your hips to lower your torso until it is almost parallel to the floor. 
4. At the starting position, your left hand should be directly below your left shoulder. 
5. Slowly pull the kettlebell towards your upper abdomen while contracting your bicep and lat. 
6. Make sure you are not turning your torso while lifting the weight towards your body.
7. Return to the starting position. 
8. Repeat for reps before switching sides.

 

2. Kettlebell Goblet Squat

1. Stand upright with a shoulder-width stance.
2. Hold a kettlebell, with both hands, in an upside-down position in front of your chest.
3. Push your hips back and down while bending at your knees to lower yourself into a squat until your upper legs are at least parallel to the floor. 
4. Drive through your heels to return to the starting position.
5. Repeat for recommended reps. 

Read more about kettlebell goblet squat.

 

3. Kettlebell Gorilla Row

1. Stand with your feet wider than shoulder-width apart.
2. Grab a kettlebell in your right hand with a neutral grip (palms facing your body).
3. Bend your knees slightly and hinge at your hips to lower your torso until it is parallel to the floor. 
4. At the starting position, your right hand should be directly below your right shoulder, and the kettlebell should be placed on the floor.
5. Without moving your back, pull the kettlebell towards your upper abdomen while contracting your bicep and lats. 
6. Return to the starting position in a slow and controlled motion.
7. Repeat for recommended reps before switching sides.

 

4. Kettlebell Half-Kneeling Press

1. Begin in a half-kneeling posture by placing your right knee down directly under the hip. Your left foot should be in line with the left knee.
2. Hold a kettlebell in your right hand in a racked position. The cannonball should be resting against the outside of your forearm.
3. Press the dumbbell overhead explosively until your arm is fully extended.
4. Slowly return to the starting position.
5. Repeat for reps before switching sides.

 

5. Kettlebell Overhead Press

1. Stand upright with a shoulder-width stance while holding a kettlebell in your right hand in a racked position.
2. Press the bell overhead until the shoulder reaches full flexion and your arm is fully extended.
3. Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions before switching sides.
4. Tip: Use your opposite hand to balance your torso while performing the exercise.

 

6. Kettlebell Push Press

1. Assume a shoulder-wide stance while holding a dumbbell in each hand by the handles in a racked position.
2. Dip your body by bending the knees while keeping your torso upright.
3. While driving through your heels, push your hips forward, and extend your knees to return to the starting position explosively. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body’s momentum to move the weight.
4. Slowly return to the starting position and repeat for reps.

Read also: How To Stretch Biceps For Maximum Development and Function.

Kettlebell Arm Workout #2

1. Kettlebell Renegade Row: 3 sets of 12-15 reps 
2. Kettlebell Clean: 3 sets of 12-15 reps 
3. Kettlebell Bottoms Up Clean: 3 sets of 12-15 reps 
4. Kettlebell Bicep Curl: 3 sets of 12-15 reps 
5. Kettlebell Floor Press: 3 sets of 12-15 reps 
6. Kettlebell Clean and Press: 3 sets of 12-15 reps 
7. Kettlebell Thrusters: 3 sets of 12-15 reps 

Here is how to perform the exercises correctly:

1. Kettlebell Renegade Row

1. Position two kettlebells, shoulder-width apart, on the floor.
2. Take a straight-arm planking position on the kettlebells by grabbing the handles with a neutral grip. 
3. Push one of the kettlebells into the floor while rowing the other kettlebell. 
4. While keeping your torso steady, bring the kettlebell to your side by using the bicep and lat of the working side.
5. Lower the bell to the floor. Repeat for recommended reps before switching sides.

Read also Renegade Rows guide.

2. Kettlebell Clean

1. Stand with your feet shoulder-width apart while holding a kettlebell in one hand in the racked position with an underhand grip (palm facing forward).
2. Hinge at the hips and slightly bend your knees as you turn the weight over your hand and let it swing between your legs. 
3. Use your glutes and thrust your hips forward to gain momentum and bring the weight back to the start position on your shoulder.
4. Repeat for reps before switching sides.

 

3. Kettlebell Bottoms Up Clean

1. Begin by holding a kettlebell in one arm and between your legs while standing with a shoulder-width stance.
2. Hinge at your hips, so the kettlebell goes through your legs.
3. While driving your hips forward, raise the kettlebell to a stacked position explosively. 
4. The bell should be upside down at the top.
5. Repeat for reps.

 

4. Kettlebell Bicep Curl: For good measure

We know what we said in the beginning about not using kettlebells in classic bodybuilding exercises. However, this exercise is for people who have never concluded an arm workout without a curling exercise. Consider the kettlebell bicep curl as a transitionary exercise until you are comfortable using only kettlebells for your arm workouts. 

1. Sit upright on a military bench with your feet placed together.
2. Grab a kettlebell in each hand with an underhand grip.
3. While keeping your elbows pinned to your sides, curl the kettlebell until they are almost at shoulder height.
4. Pause and contract your pythons at the top.
5. Slowly return to the starting position and repeat for reps. 

 

5. Kettlebell Floor Press

1. Lie face-down on an exercise mat with your knees bent and feet placed flat on the floor.
2. Grab a dumbbell in your left hand with a neutral grip (palm facing the body). Flare out your elbow as if you were about to perform a set of the dumbbell press. 
3. At the starting position, your upper arm should be in contact with the floor. 
4. Extend your arm toward the ceiling explosively and lockout your elbow at the top to contract your tricep.
5. Slowly return to the starting position.
6. Repeat for recommended reps before switching sides.

 

6. Kettlebell Clean and Press

1. Stand with a shoulder-width stance.
2. Bend down slowly into a half-squat, keeping your back neutral.
3. Take an overhand grip on a kettlebell with your right hand. 
4. Initiate the kettlebell clean by swinging the weights backward underneath you while maintaining a flat back.
5. Push your hips forward explosively and stand upright while pulling the weight up to a racked position. 
6. Press the weight overhead until your arm is fully extended. 
7. Repeat for reps before switching sides.

 

7. Kettlebell Thruster

1. Stand with a slightly wider than shoulder-width stance.
2. Grab a kettlebell in each hand and stack the weight on your shoulder.
3. Push your hips back and down to lower into a squat while maintaining an upright torso.
4. Drive through your heels to return to the starting position.
5. As you come up, push the weight overhead explosively. 
6. Lower the weight to get back into the starting position.
7. Repeat for recommended reps.

Next Read: Dumbbells vs. Kettlebells – Which One Should You Use?

More Arm Workouts

• Best Old-School Bicep Workouts
• Simple Old-School Methods To Grow Your Biceps
• Bigger Arm Workouts
• Build Bigger Arms With Biceps 21s
• 4-Week Total Sleeve-Busting Arm Training Program
• Best Short Head Biceps Exercises
• Best Long Head Biceps Exercises

Wrapping Up

Working out with kettlebells can help improve your overall health and the quality of your workouts by incorporating strength training and cardiovascular fitness into a single regimen. 

Kettlebell training is a great way of adding functionality and explosiveness to your arm training. However, if your sole goal is to put on muscle size, you’d be better off sticking with the classic bicep and triceps exercises. Best of luck!

References

1. Vancini RL, Andrade MS, Rufo-Tavares W, Zimerer C, Nikolaidis PT, de Lira CAB. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. J Hum Kinet. 2019;66:5-6. Published 2019 Mar 27. doi:10.2478/hukin-2018-0062
2. Greenwald S, Seger E, Nichols D, Ray AD, Rideout TC, Gosselin LE. Effect of an Acute Bout of Kettlebell Exercise on Glucose Tolerance in Sedentary Men: A Preliminary Study. Int J Exerc Sci. 2016;9(3):524-535. Published 2016 Oct 1.
3. Grigoletto D, Marcolin G, Borgatti E, et al. Kettlebell Training for Female Ballet Dancers: Effects on Lower Limb Power and Body Balance. J Hum Kinet. 2020;74:15-22. Published 2020 Aug 31. doi:10.2478/hukin-2020-0010
4. Chen HT, Wu HJ, Chen YJ, Ho SY, Chung YC. Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. Exp Gerontol. 2018 Oct 2;112:112-118. doi: 10.1016/j.exger.2018.09.015. Epub 2018 Sep 20. PMID: 30243898.
5. Timon R, Martínez-Guardado I, Camacho-Cardeñosa A, Villa-Andrada JM, Olcina G, Camacho-Cardeñosa M. Effect of intermittent hypoxic conditioning on inflammatory biomarkers in older adults. Exp Gerontol. 2021 Sep;152:111478. doi: 10.1016/j.exger.2021.111478. Epub 2021 Jul 10. PMID: 34256114.

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