Kettlebell workouts are a powerful and efficient way to build muscle, increase strength training capacity, and elevate your overall fitness. Unlike traditional weights, kettlebells challenge your stabilizing muscles and coordination, making them ideal for full-body conditioning.
While kettlebells are often associated with lower body exercises like swings and goblet squats, they’re equally effective for sculpting the upper body. Incorporating a proper warm-up and focused movements can help you build functional strength, improve mobility, and support long-term muscle development.
Here the best kettlebell exercises for the upper body.
The Basics: This is an upper-body kettlebell workout. Do this workout after a quick cardio session on a treadmill, elliptical, or rower, OR you can incorporate cardio by doing all exercises below for 12 reps, then 10 minutes on a machine three times in a circuit.
Start in the starting position with a kettlebell in each hand, resting at your shoulders. Stand tall with your feet shoulder-width apart. Press the left arm straight overhead, reaching toward the ceiling to engage your shoulders and triceps.
Return the kettlebell to your shoulder with control, then repeat the movement with your right arm. Alternate presses for 12 reps on each side, focusing on stability and control.
This overhead press movement targets upper body strength and helps increase muscle mass, especially in the shoulders, arms, and upper chest.
Begin in the starting position with a kettlebell on the ground just inside your right foot. Step into a lunge stance with your right foot forward and your left leg extended behind, balancing on the ball of your foot. Rest your right forearm on your right thigh to stabilize your body and protect your lower back.
Using your left hand, grip the kettlebell and perform a kettlebell row by pulling it up toward your torso. Keep your back flat and your core engaged as you retract your shoulder blade and bend your elbow. Lower the kettlebell without fully resting it on the ground, and repeat for 12 controlled reps on each side. This exercise is excellent for targeting the back, arms, and core while protecting your spine.
You can also do the bent-over row, which help build upper-body strength and core strength. Proper form is necessary though so you don't hurt your back.
Place the kettlebell between your feet. Start with your legs a little more than shoulder-width apart, hinge at your waist, and swing the kettlebell back between your legs with your right arm.
Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder, rotate your hand and punch straight up, using momentum to receive the weight locked out overhead—12 reps on each side.
Start with your legs shoulder-width apart. Hold the kettlebell with both hands, palms facing in. Start with the bell at chest height, elbows bent. Press both arms and bring the kettlebell overhead. Bend your elbows to lower the bell behind your head, keeping your triceps stable. Raise the bell above your head and fall back to your chest height. Repeat 12 reps.
Kettlebell Halos are an excellent movement for improving shoulder mobility, developing core strength, and helping to build strength throughout the upper body. Begin with your feet shoulder-width apart and hold the kettlebell upside down (horns up, bell down) in front of your chest. Slowly circle the kettlebell around your head in a controlled motion, keeping your elbows close and the weight centered.
Perform 8–10 halos in one direction, then reverse for another 8–10 reps. Keep your core engaged throughout to stabilize your torso and protect your spine. This exercise not only strengthens the shoulders and arms but also reinforces posture and midline control.
Kettlebells may be a bit awkward, but they have some fantastic benefits. Here are the top benefits of exercising with kettlebells.
Kettlebell exercises are widely recognized for their ability to deliver an effective cardiovascular workout. Dynamic movements like kettlebell swings, snatches, and high-intensity intervals not only target multiple muscle groups but also elevate your heart rate, helping to improve cardiovascular endurance.
Unlike traditional free weights, kettlebells require continuous, flowing motion that keeps the body engaged and the heart pumping. The unique structure of kettlebell training allows for smooth transitions between exercises, making it easy to integrate into any workout routine. This combination of strength and cardio makes kettlebell workouts a time-efficient way to enhance both aerobic fitness and muscular strength.
Kettlebell workouts often involve exercises that require a wide range of motion, promoting flexibility and range of motion in muscle groups. For instance, the Turkish get-up is a multi-step movement that engages various joints and muscles, enhancing flexibility in the shoulders, hips, and thoracic spine.
The fluid motions in kettlebell exercises contribute to improved mobility, making them valuable for individuals looking to enhance their overall range of motion and grip strength during kettlebell training.
Functional movements mimic the actions we perform in daily life, and kettlebell moves are a powerful tool for developing functional strength that translates beyond the gym. Many kettlebell exercises involve compound movements that activate multiple muscle groups at once, improving coordination, balance, and stability.
Movements that target shoulder muscles, back muscles, and core muscles, for example, help strengthen the areas most used in real-life tasks like carrying groceries, picking up children, or moving furniture. Even with lighter weights, kettlebell workouts can be incredibly effective for building muscle when done with proper form and intentionality.
By regularly training with kettlebells, especially in routines that focus on the upper body, you can develop strength that’s not just aesthetic—but also highly practical and sustainable for everyday function.
Kettlebell exercises are highly effective for developing core stability and strength. Dynamic movements like Turkish get-ups, windmills, and kettlebell swings require constant engagement of the core muscles throughout their full range of motion.
Using a single kettlebell (or both) challenges your balance and coordination, forcing your core to stabilize your body during both static holds and transitional movements. This not only strengthens the abdominal region but also activates the deep stabilizing muscles around the spine.
Incorporating these exercises into your routine promotes total body strength and supports better posture, injury prevention, fitness level, and enhanced performance in other lifts. Over time, the consistent activation of the core contributes to muscle growth throughout the midsection and surrounding areas, making kettlebell training a functional and effective strategy for building lasting strength.
For additional guidance, check out the complete kettlebell workout video below. You can find everything you need to complete the Workout of the Week at your nearest Chicago Athletic Clubs location. If you want even more workout plans designed by our Chicago fitness experts, consider joining the monthly CAC online training program. This program lets you access a full month's worth of workouts designed to meet any fitness goals. For workouts personalized to your fitness goals, you can also schedule your personal training session with one of our Chicago fitness experts. Contact CAC to learn more today!