The kettlebell is a unique fitness tool that delivers a bit more of a challenge than your standard barbell. It is quite efficient because it distributes the weight in a different way than the barbell and it requires you to use more muscles to adapt. The kettlebell has increased in popularity over the years, and yet is still often overlooked in the gym setting. However, the kettlebell can offer bicep workouts that are just as effective, if not more effective, than the barbell.
Kettlebell Bicep Curl
The easiest way to begin using the kettlebell for biceps is by doing a simple bicep curl. Be prepared for the fact that the kettlebell will not feel the same as a standard barbell, but attempt to maintain the same form that you would use for the bicep curl. It is advisable to begin the curls in the seated position until you adapt to the feel of the kettlebell. Then make it more challenging by doing the curls while standing. Remember to keep your wrists straight and focus on using your bicep rather than the other muscles in your body to complete the curl. The movement should be smooth and not jerky. If you cannot complete the movement smoothly, step the weight down until you can complete it smoothly.
Once you are feeling comfortable with the kettlebell, move try new moves to work your biceps. Try the kettlebell clean. Set the kettlebell down by your left foot. Bend your knees and reach down and across your body with your right hand. Push up with your knees while smoothly lifting the kettlebell up across your body to your right shoulder. Place the kettlebell back on the floor and repeat.
Kettlebell One Arm Row
If you’re feeling particularly frisky, try the kettlebell one arm row. Assume a push up position. Grasp the kettlebell with one hand and pull back in a rowing motion. Repeat as necessary remember to switch sides. This particular exercise is difficult and you may want to begin with a lighter weight as this one requires a great deal of focus and balance.
Kettlebell Military Press
Finally, when you are comfortable with one kettlebell, try adding a second for the kettlebell military press. In a standing position hold the kettlebells to your shoulders. Lift the kettlebells straight up over your head taking care not to drop the kettlebells on your head. Lower back to shoulder level, then repeat.
In addition to these exercises, you may perform any exercises possible with the barbell. Also keep in mind that other kettlebell exercises will work the biceps even if they don’t specifically focus on the biceps. This means that your biceps will get an exceptional workout with the kettlebell. If one kettlebell isn’t challenging enough, try adding a second and alternating arms rather than working one arm at a time. As with any workout, remember to let your body adapt to the workout and listen to what your body is telling you. Once you have tried the kettlebell workout on your biceps, you will never want to switch back to the old barbell again.