Add Inches To Your Arms With Kettle Bell Exercises

By Rostov Lemani


For many years, kettlebells have been popular among Russian athletes needing to build their strength and endurance. Recently, these exercise devices became quite popular among western bodybuilders and sportsmen as well. One of the exercises that they most love doing are the ones that work hard on the arm muscles.

The rack squat is maybe one of the finest kettlebell arm exercises, which you must include in your workout routine. Not only does this exercise prepare your arms effectively for concentrated movements, but it also works your glutes and offers a full-body workout.


Kettlebell Exercise Video



This exercise is performed with one arm at a time. Flex your arm and hold your elbow by your hip, holding the weight such that it rests between your lower and upper arm. This is the beginning position, which is also known as the rack position.

You should then squat as deep as you can while making sure that the hand with the kettlebell remains relaxed and your other hand doesn't rest on your thigh. Be certain to keep your heels flat on the ground when you squat and ensure your knees do not roll inward. It is advised that you do 3 sets for each arm with 8 repetitions per set.

Don't forget to warm-up correctly before you execute any exercise so as to avoid injury. You must remember to always keep the proper form with each kettlebell exercise. Your core should be kept tight and your back straight throughout each movement.

Similarly, you should breathe properly and use weights that are just adequately heavy to challenge your muscles, but not too heavy as to cause too much strain. The amount of resistance for each exercise should allow you to do 10-12 reps in proper form. If you feel your bell is not heavy enough then dont select a larger weight, slow down the exercise instead. Try taking 20 seconds per rep instead of your normal 2 and you will soon find the bells are quite heavy enough thank you! To give your arm muscles enough time to get over a workout and grow larger, you should take at least a day off between workouts.


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