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A 4-movement upper body kettlebell workout for the arms, back and shoulders

Workouts do not have to be complicated to be effective. Serious. And this four-part upper body workout with Kettlebell created by Personal Trainer Samantha Ciaccia MS, PA-C., CSCS, is pretty solid proof.

The Training Goals Your arms, shoulders, and back alternate with one another, switching between strength training (with fast, explosive movements) and muscle-focused exercises, explains Ciaccia. Both strength and strength are important in making it heavier to lift and performing in the sports of your choice, and they also keep you engaged in your daily movements, especially as you get older. "Running, jumping, landing and falling all benefit from strength training," says Ciaccia. That's because you can respond to anything when your muscles have been "trained in the gym to respond quickly to external stimuli or generate a large amount of power to quickly get out of the way or move an object" The weight room and / or life determine your path.

Ciaccia has set up this workout so you can use alternating muscles on the front (posterior) of your body and on the back (anterior) of your body. The reason for this is to give every muscle group the chance to recover before they have to work hard again. "If you choose exercises that only work on the back (posterior), for set one and two, and then come for set two, they are too exhausted and you need to lose weight or rest during the work interval not ideal, "explains Ciaccia. "If you're trying to work your way to muscle failure, that's fine, but the purpose of this specific training is not to make you fail, but to have an efficient total body workout that trains all muscle groups at ] heavier weights in general . "

Next time you're looking for a solid, straightforward upper body workout, give it a try.


What you need: Two medium weight kettlebells. Choose the weight according to the exercise, which could be more restrictive, says Ciaccia. If you can, keep some options in your workspace so you can switch depending on the exercise. For example, you may need lighter weight if you lift it upside down quickly, such as while tearing and pushing. However, you will find that you may be heavier for a slower backward movement than for the overbend row.


Make the first round three times and rest for 30 seconds between each exercise. Rest for 60 seconds after the third time. Then make the second circle three times and rest for 30 seconds between exercises.

Circle 1:

  • Snatch – 10 repetitions per page
  • Pause 30 seconds.
  • Overbend Row – 5 reps [19659016] Let rest for 30 seconds.
  • Let rest 3 times.

Let rest for 60 seconds before moving to Circle 2.

Circle 2:

  • Press pressure – 10 reps
  • Let rest for 30 seconds.
  • Halo – 5 reps
  • Let rest for 30 seconds.
  • Run 3 times.

This is how each move is executed:

The following steps are presented: Amanda Wheeler certified strength and conditioning specialist and co-founder of Formation Strength an online training group for women who serves the LGBTQ community and its allies.

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