Log in to BOXROX Pro

10 Kettlebell Arm Workouts to Increase Your Pushing and Pulling Power

No bench, no bar, no rings - no problem!

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.”

Image Sources

Related news