Wednesday 22 May 2013

Kettlebell Bicep Exercises

Performing a Biceps workout with free weight is simply one of the most pleasurable gym experiences an athlete can have. There doesn’t seem to be anyone, regardless of gym experience who doesn’t love training their Biceps, but all experienced trainers are more than aware that keeping things fresh on biceps routines is very difficult.
The role of the Biceps is to simply pull the lower Arms upwards, hence why all Biceps exercises involve a curling upwards of the lower arm. In a gym scenario we are all left to basically produce curling movements using dumbbells, barbells and various cable machines – even the Lat Pull Down has been adapted to become a Biceps curl towards the head from an ‘arms straight up in the air position’.
Most athletes will vary the angle they curl the arms upwards to add variety to the training and keep the muscles guessing but trainers worldwide are now starting to implement the use of Kettlebells into their clients Biceps workouts.

There are a number of Kettlebell Bicep exercises that you can perform to really drive the progress of this fantastic little muscle group. The most obvious of which is too simply swap your Alternative Dumbbell Bicep curls to the Kettlebell Curl. Anyone who has actually done this will testify to just how difficult it is in comparison to curling using Dumbbells. On average you will only be able to curl around 60% of what you normally do with a pair of Dumbbells (for instance, if you curl 20K Dumbbells for 8 reps, you will probably be able to perform 8 reps with 12K Kettlebells). The biggest plus to performing the Kettlebell Curl is that it dramatically increases the Biceps peak and is often the first remedy prescribed by a knowledgeable personal trainer for an under developed Bicep peak.
Other fantastic Kettlebell Bicep exercises that you can try include reverse curls where you hold the Kettlebell handle with palm facing down or a Kettlebell Hammer Curls in which you take the same grip and stance as a Dumbbell Hammer Curl but the location of the weight throughout each repetition is constantly shifting and really focuses on the Forearms. Athletes wanting to concentrate on the inner portion of the Biceps will often hold one heavier Kettlebell with both hands on Kettlebell handle and curl in this manner to focus the majority of the stress on the inner Biceps.
I suppose the moral of the story is to experiment with kettlebell exercises as just about every exercise can be adapted to use a Kettlebell and place the body under greater and/or a different amount of stress to help further develop the Biceps.

1 comment:

  1. Thank you for your comments. For further reading I have a comprehensive list of Kettlebell exercises located here - http://www.intense-kettlebell-workouts.com/kettlebell-exercises/ and also have another Blog I regularly update here - http://intense-kettlebell-workouts.tumblr.com/

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