Quickly tone and sculpt your arm and shoulder muscles with this three-exercise kettlebell regimen, ideal for novice weightlifters.
Alanah Bray, a personal trainer at Fitagain Retreats, has developed an upper-body-focused kettlebell routine that is gaining popularity among the over 40s. Bray is known for her emphasis on stretching, mobility, and strength in her approach to exercise.
The routine consists of three moves: triceps push up, single bent over row, and single arm shoulder press. Each exercise has 3 sets with 12 reps on each side.
Let's break down each exercise:
Triceps Push Up
To execute the triceps push up, place a kettlebell on the floor, kneel in front of it, and perform push-ups with the kettlebell as the pivot point. Maintain a straight back and engage your core muscles throughout the movement.
Single Bent Over Row
To perform the single bent over row, place a kettlebell in front of you, adopt a split stance, hinge at the hips, and lean forward. Pick up the kettlebell with your right hand and pull it towards your hip by bending your arm at the elbow. Focus on squeezing your shoulder blades tightly throughout the movement and drive with your elbow, not your hand. Keep the kettlebell close to your body and engage your core to prevent your body from moving.
Single Arm Shoulder Press
To perform the single arm shoulder press, stand with feet shoulder-width apart and hold a kettlebell in one hand over your shoulder, palm facing to the front. Lower the kettlebell down to shoulder height in a slow and controlled manner. Then, press the kettlebell over your head by extending your elbow. Maintain a straight back and engage your core muscles during the movement.
Kettlebells are versatile tools that can be used for both upper-body workouts and lower-body moves like goblet squats. They also open the door to exercises like kettlebell swings, which help build explosive strength.
So, if you're looking to strengthen your upper body and improve your fitness over 40, give Alanah Bray's kettlebell routine a try. As always, consult with a healthcare professional before starting any new exercise programme.
