December 09, 2019 at 03:36PM by CWC
When arms day comes around, it’s only natural to settle into your usual routine with dumbbells and push-ups. But this week’s Trainer of the Month Club workout challenges you to mix things up in an entirely new way: by adding kettlebells into the mix. Kettlebells can be your secret weapon for getting an effective arm workout, because unlike dumbbells, they offer a higher-intensity level of weight training, and are great for moves like swings because they increase the energy you’re using, as you push against the momentum going forward and back.
One thing to note when it comes to selecting the right weight to use for your kettlebell arm workout: Since you’ll be working a mix of big and small muscles, it’s worth grabbing a couple of heavy and a lightweight options and switching between them as needed, so that your form doesn’t suffer. Follow along with trainer Roxie Jones in the video above, then check back next week for an entirely new way to integrate kettlebells into your routine.
Try this 5-move kettlebell arms workout
1. American kettlebell swing x 12: Holding a lightweight kettlebell, push your hips back and swing the bell between your legs. Lift your arms over your head, stopping right above your temple, not passing your arms behind your shoulders.
2. Single-arm chest press with glute bridge x 12: Start with your back flat on the floor and feet planted. Hold your lighter kettlebell in your left hand at a 45-degree angle, and push your butt up to the top of the glute bridge. Extend the kettlebell towards the sky, then bring it back down to a 45-degree angle, holding the glute bridge the whole time. Switch the kettlebell to your right hand and repeat 12 reps on the right side.
3. Half-kneeling shoulder-press x 12: Starting in a half-kneeling position with your right leg forward, hold the kettlebell in your left hand. Lift the kettlebell into a racked position with your palm facing in and wrist stacked over your elbow. Press the kettlebell straight up, and return to start. Switch your legs, swap the kettlebell into your right hand, and repeat for 12 reps on the right side.
4. Front shoulder raise x 12: Hold onto your kettlebell in front of you with both hands and your feet hips-width apart. Lift the kettlebell out in front of you so that your arms are parallel to your shoulders, then return to starting position. If standing feels to strenuous, you can also do this move on your knees.
5. Rear delt fly x 12: Grab a light weight kettlebell in each hand, and hinge at your hips (to help with balance, you can stagger your feet). Keep your back parallel to the ground, and lift your hands out to the side so that they’re parallel to your shoulders. Squeeze your shoulder blades at the top and return to your starting position.
Your arms and shoulders aren’t the only muscles that can benefit from using a kettlebells: You can also get a full abs workout with them, too. And trainer’s love kettlebell swings because they work your whole body, so here’s how to do them the right way.