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Build Upper Body Strength with Kettlebell Pressing Workouts

Posted Sep 07 2008 7:58pm 1 Comment
I have been super busy these days with travelling to Toronto for a wedding and my birthday all happening in the same weekend so I apologize for the lack of posts lately. Since I have been so busy I have been hitting the kettlebells hard instead of going to the gym to keep burning fat and building muscle.

I don't like to be one of those "look what I did" bloggers because this blog is about you and your kettlebell training, not about me. however, after being asked by several people at the wedding how to structure a kettlebell workout I figured it would be helpful to post some of my workouts here.

Monday I did an upper body strength kettlebell workout. The goal of the workout was to improve total upper body strength through the use of the clean and press and clean and jerk. Here is the workout straight out of my training journal done with a pair of 24 kg kettlebells and a fat handled dumbbell:

  • Mobility work and foam roller and dynamic warm-up, 15 minutes
  • Swings x 25 reps
  • 1 arm fat DB clean and press (no leg drive, strict press) ladder x 1,2,3,4,5,1,2,3,4,5 reps
  • 2 Kettlebell clean and jerk (really more of a push press due to leg drive) x 5,6,6,5 reps
  • 2 Kettlebell bent over row x 10,15,10 reps
  • Push-ups x 15,11,10 (shoulders were gassed at this point)
  • Kettlebell fat burning circuit (swings, high pulls, cleans, snatches) x 6 sets of 5 reps for each movement (20 reps per set per hand)
  • Kettlebell swings x reps to failure

As you can see this was a pretty simple and structured workout. I warmed-up, did some strength drills while I was fresh and then finished off with some energy system work such as circuits to burn some fat off me. the " ladder" set structure I used in the strength drills is really simple. Pick a weight, do one rep, rest, then two, rest, and so on. It is a great way to increase strength and get a lot of reps in without burning out quickly. To improve strength you need a lot of practice at the lifts you are trying to improve.

Today I am going to do a lower body kettlebell workout so watch out for that post tomorrow!
Comments (1)
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I liked the article and you made some very good  points. Muscle building exercises, can result in  very sore or sprained muscles.  For   those who prefer to treat pain without prescription drugs, acupuncture and massage can offer relief. I also recommend  the Free videos on Natural Pain Relief  and  healthy lifestyle tips @
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