Increase your Biceps Peak with Kettlebell Curls

The Biceps are without a doubt the most popular muscle group for Men, Woman and even Children. Ask anyone to 'show me your muscles' and a Bicep pose is the initial pose that will occur.

Double Biceps Pose

No one is quite sure why we instantly opt for this pose but there are probably many reasons with cultural impact certainly being amongst one of them. We learn from our peers growing up and if our first encounter of the question posed above is responded to by an Adult or authority figure with a Biceps pose we have 'learned' that this is the correct response. As to whether this is the reason why the Biceps exercises are the most popular is up for debate, again many reasons will probably contribute to this such as the feelng of the 'pump', the relatively simplicity of the Biceps movements, the Biceps response to weight training and the list goes on and on.

Many problems can occur in Biceps development as they are such a fast growing muscle group due to the fact that new trainers tend to target them and the fact they are only a two headed muscle. The fact they are such a small muscle group contributes to the simplicity of the movements and the fact that they do not tend to cause an Oxygen deficit on the indivdual when training them. As mentioned many problems occur in Biceps development, not least Elbow and Wrist injuries as the Biceps grow stronger a lot faster than the wrist and elbow joints meaning as we increase the weight and Biceps continue to get stronger, the joints often suffer and become sore and tender. The other main problems are the shape of the Biceps heads themselves, two common problems are the shortening of the Biceps (this is when a gap is present between the elbow and peak of the Biceps, this can be casued by performing half reps in which the Biceps are not stretched to full capacity during curling movements) and the other is flat or lack of Biceps peak.

Alack of Biceps peak is far from impressive but far from a disaster - it has probably been caused by not concentrating and forcing extra contration of the Biceps during curling movements, you do really need to dliberately squeeze the Biceps during the top portion of a curling movement.

If you have been training a while and are not happy with your lack of peak in the Biceps, Kettlebell Curls will be the movement to save you!

Due to the nature of the Kettlebell the Biceps heads are not allowed to rest at all during the set (at the top of a Dumbbell movement th Biceps momentarily relax - this is when a forced contraction is needed) and this forces complete contraction throughout the repetition. The weight being distributed directlyunder the hand throughout the movement forces a peak to develop in the Biceps.

As this exercise is also far harder than a Dumbbell curl you will be using a far lighter Kettlebell for the movement (if you can Dumbbell curl 20Kg in each hand you will probably be using 12kg Kettlebells) which will also help with any injuries to the wrist and elbows which are caused by heavy loads when curling with Barbells and Dumbells.

The best online demonstration is found on Strength and Physique Blogspot and highlights just how simple themovement is but also shows how effective it is at placing straing on the centre of the Biceps to develop that peak we all strive for.

You do not have to be a massive fan of Kettlebell Workouts to include this movement as you can easily stick with your traditional Biceps routine (no doubt on a a Monday with your Chest routine) using Dumbbells, Barbells and Cables and simply put the Kettlebell curl in at the end to just take your development to the next level.