How to Get Bigger Arms With Kettlebell Training

Kettlebell exercises target many muscle groups, and can increase the size of your arms.

Kettlebell exercises not only improve strength, but also improve balance and hand-eye coordination. While many exercises are meant to target various muscle groups at once, they can also be used to increase the strength of the biceps, triceps and forearms, and increase the overall size of your arms. Many exercises target various muscle groups at once, and mimic natural movement in a fluid action. As with any exercise program, it is more important to perform the exercises with proper form than to perform them with heavy weights. Begin with light kettlebells, and as your strength increases, move to a heavier kettlebell.

Things You'll Need

• Kettlebells of various weights

Instructions

1. Consult a doctor before beginning your new exercise routine. This step is essential to determine if you are healthy enough to perform the exercises, and to prevent any potential injury.

2. Place two kettlebells on the floor next to each other, and stand next to them with your feet slightly wider than shoulder width, so the kettlebells are between your feet. Keeping your back straight, bend over until your upper body is parallel with the floor and grasp both kettlebell handles. Keeping your knees slightly bent, use one fluid motion to swing the kettlebells upward as you return to an upright standing position and bring the kettlebells above your head. Return your body and the kettlebells to the bent-over position to complete one repetition. When lowering the kettlebells, be sure to exert control over the downward movement in order to ensure that your muscles are doing the work, instead of leaving it to gravity. Complete about 10 repetitions and rest before performing one to two more sets. The kettlebell clean and press exercise will not only work your arms but your shoulders too.

3. Stand with your feet shoulder width apart, and keep your knees slightly bent. Grasp a kettlebell in an overhand grip, in which your palm faces away from your body. Raise the kettlebell until it is even with your ears. Lower your body about a quarter of the way down, as if you were beginning to perform a squat. In one fluid motion, raise your body back up to starting position, and extend the kettlebell above your head. The single arm kettleball jerk works your triceps as well as other areas such as your shoulders and lower body.

4. Stand upright with your feet shoulder width apart. Grasp a kettlebell and rest it at your side so that your palm faces your body. Swing the kettlebell in an upward motion until you reach shoulder level, and your arm is parallel with the floor. Then return to the starting position. Complete 10 more repetitions of this exercise, and two to three more sets, making sure to keep your arm straight to avoid injury. This exercise targets your biceps, forearms and shoulders.

5. Rest at least a day before repeating this exercise routine. Rest is essential to the development of muscles. When you exercise your muscles, you break down the muscle fibers. It is through rest and proper nutrition that the muscle fibers grow back and increase in size, making rest as important as the exercise itself.

Tips & Warnings

• Make sure to begin with a lightweight kettlebell and work your way up to heavier ones in order to avoid injury.

• Proper nutrition is an important element to muscle building, so be sure to consume a diet rich in whole grains, lean proteins, fruits and vegetables.

• Do not use weights that are so heavy that you cannot perform the exercises correctly.

References

• Exercise Goals: Kettlebell Clean and Press Exercise to Build Strong Shoulders
• Sports Fitness Advisor: Kettlebell Exercises
• About Kettlebells
• BodyBuilding.com: Bottoms-Up Clean From the Hang Position
• The Build Muscle & Gain Weight Fast Guide: Adequate Rest to Avoid Overtraining and Maximize Muscle Growth