Over 1 year ago now I posted an entry referring to Kettlebell Biceps exercises paying particular attention to curling movements.
Still to this day we get messages coming in from people who enjoyed the article, who ask more questions or offer their own opinion or advice.
One of the most common questions we are asked is whether we would recommend a reverse grip for Kettlebell Workouts when targeting the Biceps. Our answer is a resounding YES.
When it comes to developing the two heads of the Biceps, there is not a great variety in exercises that will allow you to target the muscle group which we all want to impress with. Generally speaking the Biceps come under strain when we are pulling a weight or resistance towards our body and have our upper arms in a fixed position. Naturally when pulling an object towards us the large muscles of the back will take the majority of the force with our Biceps simply acting as support to help aid in this.
When targeting our Biceps we have to deliberately do so, resisting the natural desire of the Back to take over. Form is everything with Biceps training as it is with the majority of all Kettlebell Exercises.
To keep this very small muscle group guessing and therefore progressing you need to switch up the angles and grip which brings into play the importance of the reverse grip.
Most of you reading this will have used a reverse grip on a Bicep curl probably using a cable contraption in the past as this seems to be the full extent of gym knowledge revolving around reverse grip Biceps exercises. Using a Kettlebell can be an awesome way to add real thickness to not only the upper portion of the forearms but also the central area of the Biceps.
The distribution of the weight of a Kettlebell will not allow you to lift too much on this movement unless you have superhuman strength in the wrist itself so keep the reps high and your form strict. If your wrist is bending under the weight, lift a lighter weight, keep the wrist straight, strong and locked and really squeeze the Biceps on each repetition.
You will find a full demonstration of how to perform this movement in our Kettlebell Exercises section of our website.
Although mainly known as an exercise for the forearms, using a reverse grip can really add another dimension to your Biceps training and physical development.
No comments:
Post a Comment