Kettlebell Upperbody

The kettlebell is a popular exercise that is done easily at the gym or at home. However, before jumping in to the latest craze it’s important that you’ve had training to use the equipment properly to reduce the risk that you will experience an injury. Because the kettlebell is help away from the body to get a good workout, without your spine in neutral position, you are significantly increasing the load on your lower back.

In fact, according to Men’s Fitness, the top mistake that you can make using a kettlebell is to not follow the proper form and the most common area at risk is the lower back. (1) Whether you are targeting your shoulders, abs, core or legs, the most at risk area for injury is the lower back when you aren’t doing the exercise correctly.

One of the hallmarks of using a kettlebell is that it works out your upper and lower body at the same time. You may want to focus on your upper or lowers but the kettlebell will work your total body in varying degrees. In other words, in some of the exercises that follow which target the upper body, you will still get benefit to your core and legs.

Kettlebell Press

This can be done with one or two kettlebells and in several different movements. First, set yourself back on your heels, back in neutral position, abs and core engaged and strong. Hold the kettlebell by the handle with one hand by grasping the handle palms facing to the back of your body.

In the first press you use one kettlebell. Bring it up to chest level and in the midline of your body. Do not bring your hand out further from your body because you’ll externally rotate your shoulder and put too much pressure on the joint. Lift from the middle of the chest above your head staying inline with your nose. Bring it back to midline of your chest and repeat 10 times. Repeat with the other arm.

Alternatively, you can use two kettlebells and the same athletic stance and grip on the equipment. You can press both at the same time (military press) or alternate kettlebells – going down with one as the other is going up or going down with one and then going up with the other. The latter two will help to overcome imbalances in your upper body strength.

Using the same motion you can engage your core and lower legs to improve balance by using one kettlebell at a time, pressing on one side and doing it with the same side foot off the ground. Do all your reps on one side and then alternate to the opposite side of the body.

Cross Hold

In this exercise you are working your shoulders and core. Using two kettlebells, grasp them with your palms facing to the back of your body. Stand, with your weight over your heels and your arms to your side. Lift your arms to your side until they are parallel with the ground. Hold this position as long as you can. Use low weight kettlebells to reduce the load on your lower back while still working your arms.

High Pull

Grasp one kettlebell with both hands. Standing straight, looking straight ahead and with your weight back on your heels, pull the kettlebell up as high as you can. This engages your trapezius muscles and shoulders. Keep your abs and core engaged to protect your lower back.

References:

(1) Men’s Fitness: 10 Dangerous Kettlebell Mistakes

http://www.mensfitness.com/training/pro-tips/10-dangerous-kettlebell-mistakes

Resources:

Breaking Muscle: The 5 Keys to Successful Kettlebell Workouts

http://breakingmuscle.com/kettlebells/the-5-keys-to-successful-kettlebell-workouts

BodyBuilding: How to Structure a Kettlebell Workout for size and strength

http://www.bodybuilding.com/fun/mahler78.htm

BoxFitness: A comprehensive list of kettleball exercises

http://boxfitness.co.uk/news/a-comprehensive-list-of-kettlebell-exercises

ActiveWoman: Killer KBs: Upper Body Kettlebell Workout

http://activewomom.com/move/sweat/killer-kbs-upper-body-kettlebell-workout/