A kettlebell upper body kettlebell workout is one of the most brutally effective tools in your strength arsenal. It’s not just about looking good (though that happens!), it’s about building functional, resilient power that translates to real life. Forget endless isolation curls. We’re talking compound upper body kettlebell workout moves like the kettlebell press, the foundational bent-over row, and the powerhouse clean and press that fire up your shoulders, back, and arms simultaneously. Want to crank up the heat? Throw in the kettlebell halo for bulletproof shoulders, the floor press for pure pressing strength, the upright row for targeted delts, and explosive moves like the high pull.
1. Kettlebell Bent-over Row
It smashes your lats, rhomboids, and biceps like nothing else, while seriously challenging your core and posterior chain stability. I love it because it directly combats that hunched-over desk posture so many of us fight.
- How to do it:
- Stand with feet shoulder-width apart, kettlebell on the floor between them.
- Hinge powerfully at your hips, pushing them back, keeping your back naturally flat (not rounded!) and chest up. Your torso should be around 45 degrees. Grab the kettlebell handle with one hand. Brace your core hard.
- Pull the kettlebell straight up towards your lower ribs, driving your elbow high and back. Squeeze your shoulder blade at the top. Feel that lat fire!
- Control the weight back down to the start position. Resist gravity – don’t just drop it.
- Complete all reps on one side before switching.
2. Kettlebell Press
This move demands serious stability from your core and shoulder girdle while building powerful deltoids and triceps. It’s the ultimate test of upper body pressing power, no momentum allowed. Mastering this strict press lays the foundation for everything overhead.
- How to do it:
- Stand tall, feet shoulder-width, core tight. “Rack” the kettlebell on the outside of your shoulder – forearm vertical, elbow tucked in close to your ribs.
- Take a deep breath, brace your abs and glutes like you’re about to be punched.
- Press the kettlebell straight up overhead. Keep your torso solid – don’t lean back excessively. Imagine pushing your head through the “window” of your arm.
- Lock out your arm fully at the top, feeling your shoulder pack down securely.
- Slowly lower the weight back down to the rack position with control. That eccentric phase builds strength too!
3. Kettlebell Floor Press
Lying on the floor removes leg drive and significantly shortens the range of motion compared to a bench press. What does that mean? It forces your chest, shoulders, and triceps to work harder through their strongest range. It also teaches fantastic shoulder stability and packing. Great for building raw pressing strength safely, especially if bench presses bother your shoulders.
- How to do it:
- Lie flat on your back on the floor, knees bent, feet flat. Hold one kettlebell by the horns vertically on your chest (bell resting on your forearm/stomach).
- Press the kettlebell straight up towards the ceiling, fully extending your arm. Keep your shoulder blade pulled back and down into the floor.
- Slowly lower the kettlebell until your upper arm gently touches the floor. Feel that deep stretch in the chest? Good.
- Pause briefly, then press powerfully back to the start. Control is key – the floor isn’t forgiving if you lose tension!
4. Kettlebell Upright Row
Want capped shoulders? This move targets your side deltoids and upper traps like a laser. It also engages your biceps and upper back. While some folks debate its mechanics, done correctly with a moderate weight and focusing on leading with the elbows, it’s incredibly effective for building that sought-after shoulder width.
- How to do it:
- Stand tall, feet hip-width, holding one kettlebell by the horns in front of your thighs with both hands (or use two lighter bells).
- Keeping the kettlebell close to your body, pull it straight upwards by leading with your elbows. Drive your elbows high and wide.
- Pull until the kettlebell reaches roughly chest height, with your elbows clearly higher than your wrists. Feel the burn in those side delts!
- Slowly lower the kettlebell back down along the same path with control. Don’t let momentum take over.
5. Kettlebell Halo
This is shoulder mobility and stability gold. It lubricates the shoulder joint, improves thoracic spine rotation, and forces your core to work overtime to stabilize against the moving weight. Seriously, do 10 reps before pressing and feel the difference. It fixed my own cranky overhead position.
- How to do it:
- Stand tall, core braced. Hold a kettlebell upside down by the horns close to your chest (bell facing upwards).
- Keeping your core tight and minimizing torso movement, slowly circle the kettlebell around your head. Keep it close – don’t let it drift forward.
- Circle in one direction for the desired reps (usually 5-10), maintaining control.
- Reverse direction and repeat. Move slowly and deliberately – this isn’t a race.
6. Kettlebell Overhead Press
The push press uses a slight dip-and-drive from your legs to help propel the kettlebell overhead. This allows you to handle heavier weights than the strict press, building explosive power and lockout strength. It’s fantastic for athletic performance and building serious overhead muscle. This is where you start feeling seriously strong.、
- How to do it:
- Start in the rack position (kettlebell on shoulder, forearm vertical).
- Take a quick, shallow dip by bending your knees and hips slightly (like a tiny quarter squat). Don’t lean forward.
- Explosively drive up through your legs, using that momentum to help drive the kettlebell overhead.
- As the kettlebell moves up, punch straight up with your arm to fully lock it out overhead.
- Lower the weight back to the rack position under strict control, absorbing the weight with your legs if needed.
7. Kettlebell High Pull
This explosive movement builds serious traps, shoulders, and upper back strength while teaching the crucial triple extension (ankles, knees, hips). It bridges the gap between deadlifts and cleans. It gets your heart pumping and builds that athletic, powerful look.
- How to do it:
- Stand over the kettlebell, feet shoulder-width, toes slightly out. Hinge deeply at the hips with a flat back and grab the handle with both hands.
- Drive explosively through your heels, extending your hips and knees powerfully (like jumping), while simultaneously shrugging your shoulders hard.
- As you extend, pull the kettlebell straight up close to your body, leading with your elbows. Pull it up to roughly chest height.
- Control the kettlebell back down to the start position, re-hinging at the hips. Reset your tension for the next explosive rep.
There you have it – the seven moves that form the backbone of countless effective upper body kettlebell workouts I’ve programmed over the years. Remember, it’s not about doing all seven every single session. Start simple. Pick 2-3 exercises per workout, maybe pairing a press (like Floor Press or Strict Press) with a pull (like Bent-over Rows or High Pulls), and perhaps adding the Halo for mobility. Gradually increase the weight as you master the upper body kettlebell workout movements. So grab that kettlebell, embrace the grind, and build the strong, capable upper body you deserve. You’ve got this. Now get after it!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.