Athletes want to increase their pushing and pulling power and with these 10 kettlebell arm workouts, you will accomplish just that.
Here you will find all the movements you need to get the most out of your upper body utilising nothing but a couple of kettlebells, perfect for when you find yourself away from your regular training space or if you’ve embraced the home workout life and want to get more out of your bells.
These kettlebell arm workouts will give you enough strength and conditioning stimulus to work as standalone workouts or to fit in as a finishing piece to your regular programming.
Make what you have work for you.
Primal Push/Pull
10-9-8-7-6-5-4-3-2-1 reps of:
- Double kettlebell Push-ups
Followed by 20-18-16-14-12-10-8-6-4-2 reps of:
- Double kettlebell alternating Arm Gorilla Rows
A Push/Pull Classic with Bells on it.
This Descending ladder of Kettlebell push-ups and Gorilla Rows will satisfy your craving for an upper-body pump session.
Think about the mind-to-muscle connection and feel every muscle fibre popping in each and every rep.
UNILATERAL DT – Kettlebell Arm Workouts
5 rounds for time:
- 12 KB Single Arm Deadlifts/R
- 9 KB Hang Cleans/R
- 6 KB Push Press/R
- 12 KB Single Arm Deadlifts/L
- 9 KB Hang Cleans/L
- 6 KB Push Press/L
A Classic with a twist.
Using a Single Kettlebell for DT adds a new dimension to the workout. With the added core and shoulder stability required for unilateral movements, doing kettlebell DT can be a great tool for increasing your single-arm strength and power output.
Pre-Party Pump
FOR TIME:
50-40-30-20-10 reps
- Push-ups
- Kettlebell Ballistic Rows
This one has to be one of my go-to upper body workout pieces. The humble Push up mixed with the Ballistic Row is the perfect blend of high volume push/pull work.
Stay honest with your Push-ups and go heavy on those Rows for the perfect pre-party pump.
Read More: Add Kettlebell Flow to Your Training and Level-Up Your Fitness
International Chest Day – Kettlebell Arm Workouts
10-9-8-7-6-5-4-3-2-1
- KB Floor Press
1-2-3-4-5-6-7-8-9-10
- Kettlebell Push-ups
Want to get that chest day workout done with nothing but a single kettlebell? Give this short but sweet Pec popper a try.
As one ladder descends the other ascends making this one of the best well-rounded kettlebell arm workouts.
Shoulders Like Boulders
For time:
- 30 KB Lateral Hops before every round
20-16-12-8-4 reps of:
- Kettlebell Alt Arm Hang Clean Press
- Kettlebell American Swings
- Butterfly Sit-ups
A shoulder endurance test and a serious calorie burner. One of the brutal kettlebell arm workouts you will find that will test your engine.
This is a real capacity test, can you keep producing rep after rep as fatigue grows and those shoulders tired?
Gun pumping Grinder
12 minutes AMRAP:
- 6 KB Kickback Push up|Hike Swings
- 12 KB Pendlay Ballistic Rows
- 6 Toes to KB
- 20m Goblet Carry
You really can do a lot without needing a lot and this workout optimises that. Using nothing more than a single kettlebell and a little space to give you a serious upper body workout.
This workout will take you through a few movements you probably have not come across before. These movements have been created to get the biggest bang for your buck possible.
Practise these before you start the clock and get to work.
We are aiming to keep a continuous pace throughout this grinder.
Bear Drylls – Kettlebell Arm Workouts
10 minutes AMRAP:
- +2 Duel KB Thrusters
- 5m Bear Crawl Forward
- 5m Bear Crawl Backwards
This AMRAP will push your shoulder endurance to the limit. After each round is finished, add 2 double kettlebell thrusters. So first you do 2, then 4, then 6, and so on.
Thrusters and Bear Crawls are tough enough but the addition of the Backwards bear crawl really fire up your shoulders. Think about pushing your body back with those backwards bear crawls, every step becomes a single-arm vertical press.
Long and Strong
5 rounds of:
- 3 min AMRAP
- 3 KB Thrusters
- 6 Push-ups
- 9 kettlebell Russian Swings
- Rest 1 minute before starting the next round.
This long interval workout activates the upper body box in a big way.
Two-handed thrusters into push-ups is a fiery combination. The swings are your chance to let those pushing muscle recover a little before its go time again
Chase the Dragon here, you should be breathing fire after a couple of rounds.
Body Snatcher
10-20-30-40-50 reps
- Kettlebell alternating arm snatch
After each round
- 10 KB Over Burpees
- 30 Air Squats
This is a monster that needs slaying. Your aiming is to keep pace and composure with this one. Don’t get ahead of yourself because it’s a rough road on the way to 50 reps.
Air Squats are the opportunity to regain your control, sort your breathing out and get ready for the next round.
Triple Double – Kettlebell Arm Workouts
10-8-6-4-2 reps:
- Double kettlebell Push-ups
- Double kettlebell Burpee Deadlifts
- Double kettlebell High-pulls
When it comes to getting the most out of your body in a short space of time you are looking for this workout.
There are 3 huge compound movements, crossing every joint in the body for maximum muscle activation.
Your goal is to complete the workout as fast as possible but prioritise good form throughout, make your body earn every rep.
Find out how to improve your strength and conditioning with a single kettlebell with one of my eBook programs.
About Luke Downing
“NASM Certified Personal Trainer Minimal Kit specialist, Daddy to Luca & Roma Ray. As a father and business owner, I’m well aware that not everybody has hours each day to spend in the gym. I believe that you can do a lot without a lot, which is why I’m a lover of the single Kettlebell workout. I like to keep things as functional as possible, which means I do not waste time with unnecessary movement’s. Everything I do with my athletes has a purpose and a carryover to sports, activities and everyday life.”
