Learn how kettlebells can be used to build big arms without leaving your home. Now you don't need to visit gyms to have a huge arm biceps. Today, kettlebells are somewhat forgotten by athletes, although they are a very effective tool for developing muscles. In this article, we'll look at the most effective biceps kettlebell exercises at home.
Differences between kettlebell and dumbbells
Now the main sports equipment for most athletes are barbells and dumbbells. Kettlebells have lost some of their popularity, and we have to admit that this is a rather peculiar projectile. Dumbbells, of course, are much easier to use and with their help you have the opportunity to work out almost all muscles, not only large ones, but also, more importantly, small ones.
When you work with a kettlebell, almost all the muscles in the body are involved in the movement. This greatly complicates the task of working out the targeting muscles. In addition, with the help of dumbbells, especially collapsible ones, it is extremely easy to progress the load. Weights are now produced only in four weights: 8, 16, 24 and 32 kilos.
However, kettlebells are also very easy to use, and even with only one tool, you can do an effective workout. Moreover, you can perform various movements perfectly to pump the muscles of the whole body. A little later, we will tell you which exercises with a kettlebell for biceps at home should be performed first.
We're not trying to figure out which of these two shells is better right now. It is simply not correct to pose such a question, since they do not affect the muscles in the same way. Of course, if you train exclusively with kettlebells, then you will never become a pro-builder. But you can definitely improve your physical fitness. As we said above, due to the specifics of this sports equipment, performing exercises with a kettlebell for the biceps at home, you will be able to develop other muscles: shoulder, triceps, deltas, lats and pectoralis major.
How to properly train biceps with a kettlebell?
In any business, success is possible with the right approach. In this respect, training is no exception. If you follow the recommendations that will now be discussed, then by performing exercises with kettlebells for biceps at home you can progress quickly and eliminate the risk of injury.
Be sure to warm up before the main part of the lesson. Pay special attention at this time to your hands, shoulders and back. You can also use a rope to warm up your muscles. It is very important to follow the technique of all exercises. This is due not only to the efficiency of the movements, but also to the fact that most of the exercises are jerks and you can easily injure your back.
Equally important is the requirement not to work for failure. When you get tired, your technique breaks down, and this is not permissible. And, of course, you should choose the right working weight. Start small, and only increase it when a large number of repetitions (about 40) are easy for you to do. Remember to decrease the number of repetitions as you increase your weight.
Effective biceps kettlebell exercises at home
- One-handed kettlebell jerk. The legs are slightly wider than the level of the shoulder joints and your position should be as stable as possible. The projectile must be taken using the correct grip, and while performing the movement, help yourself with your back muscles. Keeps the back straight throughout the set. After the projectile takes off from the ground, the dash must be performed with a straight arm. Throughout the entire set, the kettlebell should be in the air, and during its downward movement, slightly wind the projectile by the leg. With the other hand, do not lean on the leg and after performing several repetitions, you should change the working hand.
- Bench press of two kettlebells in a standing position. There is a shell in each hand, and they are located on the back of the hand. After the kettlebells have been raised to the level of the shoulder joints, begin to press up, without arching your back.
- Bench presses. Take a supine position with your elbow joints at right angles to the ground and holding the shells in your hands. Press overhead.
- Biceps curls with an incline of the body. Leaning your body forward increases the load on the muscles. It is also important that your back remains level when you tilt the body. Perform bicep curls similar to dumbbell curls.
- Wall-supported lifts. This movement will allow you to isolate the load on your biceps. This exercise is performed with a kettlebell on the biceps at home similar to the previous one, but you need to lean your back on the wall.
- Weight lifting with two hands using the hammer grip. Take the kettlebell with both hands, slightly tilting the body forward, without rounding your back. Perform lifts and preferably do it on failure.
- Push ups. Do classic push-ups, but lean on the shells, not the ground. This will allow you to increase your range of motion.
Kettlebell exercises for women at home
Girls do not focus on biceps training, which is understandable. It is much more important for them to work all the muscles in the body in order to eliminate fat and tighten muscles, making the figure more attractive. It should be admitted that many girls are afraid of strength training, and even more so, training with a kettlebell. But do not be alarmed by this not the most familiar sports equipment.
Kettlebell, when used correctly, can be a very effective tool for girls, not just guys. You need to choose the correct working weight and perform several effective movements in accordance with the technique. Now we will introduce you to a small set of movements that will help to effectively tighten the muscles of the buttocks, shoulder girdle, arms and thighs. As you can see, you will be able to work out all the most problematic areas of the female body.
- The first exercise will be squatswhich are very effective for the gluteus muscles. Raise the sports equipment to the level of your shoulder joints. After that, do a half-squat, and then straighten your legs, push the kettlebell up. For starters, it will be enough to do three sets of three repetitions.
- Side lunges. This exercise should be familiar to those girls who are not afraid of strength training. The starting position is the same as the previous movement. Lunge with the opposite leg of the kettlebell arm. If, for example, the projectile is in the left hand, then the lunge is done with the right foot. Simultaneously with the lunge, lower the kettlebell down and pass it to the other hand. Returning to the starting position, repeat the movement in the opposite direction. It is enough to complete ten repetitions in each direction.
- Press over your head. Hold the sports equipment at the level of the shoulder joint, but with both hands. Perform a half-squat, and while moving up, push the kettlebell in a vertical plane. At the end point of the trajectory, pause for a couple of seconds and again lower into a half-squat. However, at this moment, lower the kettlebell to the second shoulder joint. Do seven to eight jogging movements in each direction.
- Lateral pull in a prone position. The starting position is similar to classic push-ups, but the working arm rests on a kettlebell, and not on the ground. After that, you need to turn around on the working hand and raise the projectile vertically up.
In principle, this complex can also be performed by men using weights of greater weight. This is a fairly versatile tool that can be effectively used by both sexes.
In order for the body to actively burn fat, you should also remember about cardio activity. It is the combination of strength training and aerobic exercise that will force the body to actively use fat for energy. To maximize the results from your workouts, first do a cardio session, and then start working with the kettlebell. It is very important to choose the right weight for the shells. This recommendation applies more to guys, since it makes no sense for girls to use heavy weights, because you are pursuing different goals in comparison with men. However, being overweight can slow your progress and lead to a state of overtraining. This must be avoided in every possible way.
How to train biceps with a 16 kg kettlebell, see this video:
