# Kettlebell Upper Body Pressing, rowing, and curling with a single kettlebell. - URL: https://formaroutines.com/routines/kettlebell-upper-body/ - Duration: About 23 min - Admin slug: kettlebell-upper-body ## Before you start Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care. ## Exercises ### 1. Kettlebell Push Press 3 sets · 8 reps · 45s rest · both sides A small dip from the legs helps the bell overhead, so you can press more than strict. #### Steps - Stand with feet shoulder-width apart and clean a kettlebell to the rack position at your shoulder. - Brace your core and dip slightly at the knees and hips, keeping your torso vertical. - Drive explosively through your heels to extend the legs and launch the kettlebell upward. - Press the bell to full lockout overhead with the bicep alongside your ear and the wrist stacked. - Lower the kettlebell back to the rack position under control, absorbing with a soft knee bend. - Reset your stance and brace, then dip and drive again for the next rep. #### Cues - Small leg drive. - Press overhead. - Lock out gently. #### Common mistakes - Turning the dip into a deep squat instead of a short, fast drop and drive. - Pressing with the arm before the leg drive transfers, which kills the power assist. - Letting the wrist bend backward at lockout, which loads the joint instead of the shoulder. - Leaning back into the lower spine to finish the press instead of pressing straight up overhead. ### 2. Kettlebell Incline Bench Press 3 sets · 10 reps · 45s rest The bell sits behind the wrist, which makes this feel different from a dumbbell press. #### Steps - Set an adjustable bench to a 30 to 45 degree incline and sit with a kettlebell in each hand on your thighs. - Lie back and use your knees to kick the kettlebells up to the rack position at your shoulders. - Pull your shoulder blades back and down into the bench and brace your core before pressing. - Press both kettlebells up and slightly together until the arms are extended over the upper chest. - Lower the bells slowly back to the rack position with elbows tracking at about 45 degrees from the torso. - Pause briefly at the bottom with the chest stretched, then press back up for the next rep. #### Cues - Blades back. - Lower to the chest. - Press evenly. #### Common mistakes - Letting the elbows flare straight out to the sides, which strains the front shoulders. - Pressing the kettlebells with wrists bent backward instead of stacked over the forearm. - Bouncing the bells off the shoulders instead of controlling the bottom of each rep. - Lifting the hips off the bench to leverage the press, which kills the upper-chest stretch. ### 3. Kettlebell Row (Single) 3 sets · 10 reps · 40s rest · both sides Balances the pressing. Keep the torso still rather than twisting into the pull. #### Steps - Stand with one foot forward in a short stagger and a kettlebell on the floor next to the back leg. - Hinge at the hips and rest your non-working hand on the front thigh for support, keeping a flat back. - Grip the kettlebell with the working hand and let the arm hang straight down with the bell loaded. - Brace your core and row the kettlebell up to your hip, leading with the elbow close to the ribs. - Squeeze your mid-back at the top, then lower the bell slowly back toward the floor under control. - Finish all reps on one side, then switch stance and arms and repeat on the other side. #### Cues - Long spine. - Lead with the elbow. - Hips stay square. #### Common mistakes - Twisting the torso open to throw the kettlebell up instead of staying square to the floor. - Letting the elbow flare wide, which loads the rear shoulder instead of the mid-back and lats. - Rounding the lower back when the bell is on the floor, which strains the spine. - Pulling with the biceps only and skipping the shoulder-blade squeeze at the top of the rep. ### 4. Kettlebell Curl 3 sets · 12 reps · 40s rest · both sides The offset weight makes the biceps work through a slightly different line than a dumbbell. #### Steps - Stand tall with your feet hip-width apart, holding a kettlebell in each hand by the handle, palms facing forward. - Let the bells hang naturally below your wrists with your arms fully extended at your sides. - Brace your core and keep your elbows pinned to your ribs throughout the rep. - Curl both kettlebells up toward your shoulders by bending only at the elbows. - Squeeze the biceps hard at the top with the bells stacked over the wrists for a clean contraction. - Lower the kettlebells slowly back to full arm extension over 2 to 3 seconds, then start the next rep. #### Cues - Elbows pinned. - Curl to the shoulder. - Lower slowly. #### Common mistakes - Letting the wrists bend back under the weight, which strains the wrist joints and shortens the curl. - Swinging the torso to start the rep, which uses momentum instead of bicep strength. - Letting the elbows drift forward at the top, which removes the biceps from the lift. - Cutting the range short by stopping before full extension, missing the deepest part of the bicep stretch. ### 5. Kettlebell Goblet Curl 3 sets · 12 reps · 40s rest Holding the bell with both hands lets you finish the arms with a heavier weight. #### Steps - Stand tall with your feet hip-width apart, holding a single kettlebell by the horns with both hands. - Let the kettlebell hang in front of your hips with your arms straight and elbows pinned to your ribs. - Brace your core to lock your torso so it doesn't swing or rock through the rep. - Curl the kettlebell up toward your chest by bending both elbows together in a smooth motion. - Squeeze your biceps hard at the top with the kettlebell at chest height, holding briefly for the contraction. - Lower the kettlebell slowly back to full arm extension over 2 to 3 seconds, then start the next rep. #### Cues - Both hands on the handle. - Elbows close. - Steady tempo. #### Common mistakes - Swinging the torso to lift the kettlebell, which uses momentum instead of bicep strength. - Letting the elbows drift forward at the top, which removes the biceps from the lift. - Cutting the range short by stopping before full extension, missing the bottom stretch of the curl. - Letting the wrists bend back under the load, which strains the wrist joints and weakens the contraction.