26 Remarkable Benefits Of Deadlifts To Unleash Your Fitness

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

If you regularly attend exercise or weights classes, you’ve probably noticed that knee-high workout socks are all the rage – and not just with teenagers.Turns out, knee-high performance socks got their start within the CrossFit community. Andrew Deters, marketing manager at Southern California-based Moxy Socks, says that Moxy Socks was inspired to create their “Deadlift” sock after hearing that when people go to dead lift weights, the barbell would scratch their shins.

“We took the construction of a ski sock, which is called full-cushion, and made that go from the mid-calf all the way up to the knee. So, the bottom half of the sock is very breathable and flexible, while the top is thick and essentially padded,” Deters explains.

The styles are rad, the fabric is a blend of 85 percent Pima cotton, 9 percent nylon, 5 percent spandex and 1 percent polyester, and they do provide some compression on the calves, which and helps with blood flow during your workout. For less than $12 a pair, they are totally worth checking out, but look out, your kids will probably want a pair, too!

Photo: Moxy Socks 

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HIIT TRAINING: Everything You Need To Know

The treadmill became my best friend after I quit playing basketball.

But after hearing about distance running limiting muscle growth, and looking for other ways to stay lean, I found HIIT.

This a simple, non-technical guide, of everything I’ve learned about HIIT (high-intensity interval training) after 30+ hours of research. Health benefits, workouts, science-backed studies, and more.

Let’s get into it.

Man and woman each riding airdyne spin bike inside gym

 

HIIT OVERVIEW


What does HIIT mean? High-intensity interval training
What’s HIIT? Short spurts of intense exercise followed by a brief resting period
Where can I do it? Gym, home, outside, you name it.
Benefits Burn calories faster, weight loss, increase aerobic capacity, help regulate eating habits, build muscle, improve libido
Workouts Beginner and advanced workouts below.
FAQs 11 questions covered below
Diet What to eat before and after a hit workout.

 

 

 

WHAT IS HIIT AND WHY IS IT SO POPULAR?


High-intensity interval training (HIIT) consists of small bursts of intense effort followed by a resting period. An example of a HIIT workout on a treadmill would be 8 sets of 20-second sprints followed by 10-seconds of rest.

HIIT increases endurance and overall energy, burns fat and builds muscle simultaneously, boosts metabolism and helps regulate eating habits, and more importantly, burns more calories in less time.

HIIT can be done practically anywhere, on any machine, with or without weights, and by people of all ages, fitness levels, and athletic ability.

 

8 benefits of hiit workouts
Source: Advanced Medical Certification

 

HEALTH BENEFITS


Increase endurance, burn fat, build muscle

Both HIIT and traditional endurance training will increase your aerobic capacity (VO2 max) but you’ll get better results in less time with HIIT — especially if you’re young and not very active (1).

The higher your VO2 max, the less likely you are to get cardiovascular diseases like high blood pressure, obesity, heart failure, coronary artery disease, or metabolic syndrome.

It also works both aerobic and anaerobic fitness levels allowing your body to burn fat and build muscle at the same time.

Lose weight and protect against diabetes

HIIT helps reduce body fat and prevent insulin resistance in young women which can lead to diabetes (4).

And you’ll burn even more calories than you would with sprint interval training (SIT) which is the same thing but intensity levels never drop below maximum effort (think: running vs. hauling ass) (5).

Compared to traditional cardio workouts (e.g. long distance running) it’s quite possible to burn twice the calories in half the time with HIIT training.

Boost metabolism, regulate eating habits

Like traditional weightlifting, there’s an ‘after-burn effect’ with HIIT known as EPOC — excess post-exercise oxygen — where your body continues burning calories for nearly two days after your workout (6).

This elevates your metabolism and can help control your sweet tooth by maximizing ghrelin and leptin. Ghrelin and leptin also help with fat burn and weight loss.

Improve focus, energy, libido

Quick, intense workouts like HIIT have been linked to enhanced cognition in children (8). HIIT helps to increase mitochondria levels which is what’s responsible for energy levels.

Studies have shown that long, intense workouts are tied to lower testosterone levels and libido.

Firm skin, fewer wrinkles (anti aging)

Physical activity of any kind, and HIIT training in particular, can help promote the growth of collagen in your skin which will lessen wrinkles, improve skin elasticity, and skin moisture.

 

 

 

 

INFLUENTIAL SCIENCE AND SCIENTISTS


Tabata

The infamous Tabata HIIT regimen comes from Professor Izumi Tabata.

He studied 2 groups of athletes: one trained 3x per week at a moderate intensity for 60 mins, the other trained 3x per week for only 4 mins at max. intensity (20-second intervals, 10-second breaks).

After 6 weeks, they discovered HIIT’s unique ability to build muscle and burn fat simultaneously much faster than most traditional training methods.

Gibala

Dr. Martin Gibala didn’t believe HIIT was for the average person. He argued that low volume HIIT was as effective as 4-minutes of Tabata. (9) He found HIIT training 3x per week to be the same as traditional cardio 5x per week..

In 2011, after further testing seniors and inactive people, they found HIIT reduces the risk of inactivity-related disorders/diseases such as obesity, diabetes, and cancer (10).

Zuniga

Jorge Zuniga, Creighton University, asked a simple question. What style of HIIT most impacts aerobic capacity (VO2 max) in the shortest time?

He tested 12 triathletes and concluded that 30-second intervals with 30-second rest at 90% max. was most effective.

Peter Coe

Athletics coach Peter Coe had his son run 200-meter sprints with 30 seconds rest.

This type of training was inspired by German coach and university professor Woldemar Gerschler and the Swedish physiologist Per-Olof Astrand. (12)

Vollaard (REHIT)

Dr. Niels Vollaard believe, like Gibala did, that HIIT was too intense for the average person.

For six weeks they put 29 sedentary men/women through 3 10-minute workouts per week. They found aerobic capacity and metabolic health improvements across the board.

Each 10-minute bike session consisted of  low intensity cycling with 1-2 max. intensity intervals (10-20 secs). (13)

 

Maximizing time spent near VO2 max during 15 / 15 HIIT sessions
Source: Pinterest

 

HIIT WORKOUTS


If you need some ideas, check out the workouts below. Keep in mind, you can always tweak the duration/intensity of a HIIT workout.

If a workout calls for 10 x 30-second sprints at 100% max. effort, there’s no reason you can’t do 60-second sprints at 85% effort, especially if you’re a newbie.

 

Beginner

 

 

Advanced

 

 

7-minute circuit

7-Minute HIIT Workout
Source: PopSugar

 

30-minute basketball HIIT

 

Find more basketball workouts here.

 

Treadmill fat burning

 

Find more treadmill workouts here.

 

How to do HIIT on a stationary bike?

 

Find more stationary bike workouts here.

 

20-minute elliptical workout

 

Find more elliptical workouts here.

 

20-minute stairmaster workout

 

Find more step machine workouts here.

 

HIIT swimming

 

Find more swimming workouts here.

 

30-minute jump rope workout

 

More jump rope workouts can be found here.

 

FREQUENTLY ASKED QUESTIONS (FAQs)


Q: WHAT SHOULD I EAT BEFORE A WORKOUT?

A: Make sure you’re hydrated and have enough energy to burn. Carbs and some protein usually do the trick but don’t overdo it or you’ll end up feeling sluggish. Here are some ideas, try eating 1-2 hours before gym:

Wheat toast and eggs, granola and greek yogurt, peanut butter and banana sandwich, cottage cheese and dried fruit, and of course plenty of water (at least 1L).

Q: WHAT SHOULD I EAT AFTER A WORKOUT?

Once your workout is finished, eat within 45 mins. Some healthy suggestions include rice and a chicken breast (lean), greek yogurt and dried fruit, or peanut butter and apple slices.

Q: SUPPLEMENT RECOMMENDATIONS?

A: Supplements that boost your energy (temporarily anyways) are all over the place. My personal favorite pre-workout is caffeine in the form of coffee. I used to take pre-workouts like C4 but those things can’t be good for you.

Q: IS P90X HIIT?

A: Yes. P90x is HIIT because it incorporates intense intervals with short periods of rest.

Q: HOW DO YOU DO HIIT CARDIO?

A: Any intense interval session with short resting periods would qualify. Avoid long periods of moderate intensity and aim towards short spurts of intense effort. Example: 10 mins of 30 secs max. effort sprints followed by 30 secs rest

Q: HOW OFTEN CAN/SHOULD YOU DO HIIT?

A: It depends on a few things: your fitness level, workout intensity, and recovery time. Seasoned athletes can handle 3-4 intense workouts per week. As a beginner, 2+ days per week is pushing it. When in doubt, listen to your body.

Q: CAN YOU BUILD MUSCLE WITH HIIT?

A: Yes! That’s the beauty of HIIT — you can build muscle and burn calories and fat simultaneously. The general rule of thumb is the shorter the intervals and the higher the intensity of those intervals, the more muscle you’ll ultimately build.

Q: CAN SENIORS DO HIIT?

A: Yes! HIIT can be done by people of all ages with modification. In fact, experts say HIIT is more effective in seniors and can increase energy/efficiency at a cellular level.  This study suggests doing this workout 3 times per week: 10 x 60-second cycling at ~60% of max. power with 60-seconds recovery.

Q: CAN KIDS DO HIIT?

A: This study shows that HIIT is a feasible and time-efficient way to whip your kids into shape!

Q: BETS WORKOUT FOR FAT LOSS?

A: Dr. Tabata claims (see above) 4-minutes of 20-second max. effort intervals with 10-second rests are most effective. Here’s an infographic from Daily Burn that helps you find your perfect HIIT workout:

 

HIIT Formula Inforgraphic by Daily Burn
Source: Daily Burn

 

RELATED ACRONYMS:


Came across lots of acronyms while researching, here they are:

CRF: Cardiorespiratory fitness (CRF)

MICT: Moderate intensity continuous training

HIIE: High-intensity intermittent exercise

SIT: Sprint-interval training

SSE: Steady-state exercise

LISS: Low impact steady state

REHIT: Reduced-exertion high-interval training

 

ADDITIONAL RESOURCES


Here are some additional resources that I came across during my 20+ hours scouring the internet about HIIT. Wanted to include them here as I thought they might be helpful!

Bodybuilding.com: High-Intensity Interval Training: The Ultimate Guide

MyProtein.com: How Does HIIT Boost Metabolism?

ExperienceLife.com: Guide to HIIT

WellnessForce.com: High-Intensity Interval Training & Skin Health

 

SOURCES


1- Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

2 – The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis

3 – Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

4 – The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women

5 – Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training

6 – Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management

8 – High-intensity training enhances executive function in children in a randomized, placebo-controlled trial

9 – A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms

10 – Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults

11 – Physiological Responses during Interval Training with Different Intensities and Duration of Exercise

12 – High-intensity interval training Wikipedia

13 – Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

14 – Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women

 

For more information about the original article, go to : https://fitnessgoat.com/guides/hiit/

www.fitnessgoat.com

Over 20 Dumbbell Exercises Complete with Animated Diagrams

Strength Training

 Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.

Why Free Weights?

Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.

The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.

Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.

Exercises By Muscle Group

The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome – general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight, type of adjustable dumbbells and number of sets and repetitions you choose.For sample weight training programs that focus on different elements of strength see the main strength training section.


Chest Dumbbell Exercises

Flat Chest Presses

  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows
Flat chest press

Incline Chest Presses

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Incline chest press

Flat Chest Flies

  1. Lying flat on bench, hold dumbbells directly above chest.
  2. Bend elbows slightly and maintain throughout the exercise.
  3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

 

Flat chest fly

Incline Chest Flies

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Inlcine chest flies

Shoulder Dumbbell Exercises

Seated Shoulder Presses

  1. Sit upright on bench with dumbbells over head. Make sure back is flat.
  2. Lower dumbbells slowly to shoulders.
  3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Seated shoulder press

Lateral Raises

  1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
  2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
  3. When arms are parallel to floor, slowly lower back and repeat.
Lateral raises

Reverse Flies

  1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
  2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
  3. When arms are parallel to floor, slowly lower dumbbells back.
Reverse flies

Front Raises

  1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
  2. Raise one dumbbell directly in front of you.
  3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
Front raises

Back Dumbbell Exercises

Dead Lifts

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
  3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.
Dead lifts

Single Arm Row

  1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
  2. Hold one dumbbell with arm extended.
  3. Raise dumbbell up to your midsection keeping back still throughout movement.
  4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

 

Single arm rows

Lying Bent Over Rows

  1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.
  2. Pull dumbbells up towards chest.
  3. Slowly lower dumbbells back down and repeat.
Bent over rows

Trapezius Dumbbell Exercises

Upright Rows

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping dumbbells close to body, raise them to chin.
  3. Hold for a count of 2 and slowly lower to start position and repeat.
Upright rows

Shrugs

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
  3. Relax and repeat.
  4. Do not roll shoulders backwards as you shrug up.
Shrugs

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

  1. Adjust bench to a 45 degree incline.
  2. Hold dumbbells at sides. Arms should be fully extended.
  3. Keep elbows close to body and curl weight up by bending elblows.
  4. Slowly lower dumbbells and repeat.
Decline seated curls


Hammer curls

  1. Stand upright with dumbells at sides.
  2. Turn palms inward so they face body.
  3. Curl dumbbells up slowly keeping your elbows close to sides.
Hammer curls

Preacher Curls

  1. Set bench so back rest is approx 45 degrees.
  2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
  3. Keep back of upper arm against back rest and curl dumbbell up towards face.
  4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

 

Preacher curls

Concentration Curls

  1. Sit on edge of bench with feet flat on the floor.
  2. Holding dumbbell place elbow on inside of thigh, just above knee.
  3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
  4. Slowly lower the weight and repeat for desired number of reps before switching arms.

 

Concentration curls

Triceps Dumbbell Exercises

Overhead Triceps Extensions

  1. Stand upright, feet shoulder width apart.
  2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
  3. Slowly let elbow fold so dumbbell is lowered behind head.
  4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

 

Overhead triceps extension

French Presses

  1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
  2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
  3. Extend both your arms back to start position and repeat.
French presses

Triceps Kickbacks

  1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
  2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
  3. Extend elbow so entire arm is parallel to ground.
  4. Slowly return to start position and repeat for desired number of reps before changing arms.



Tricep kickbacks

Leg Dumbbell Exercises

Half Squats

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.
Dumbbell squats

Dumbbell Lunges

  1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
  2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
  3. Push off with front foot to return to starting position.
  4. Repeat for the desired number of reps and change legs.

 

Dumbbell lunges

Calf Dumbbell Exercises

Single Leg Calf Presses

  1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
  2. Stand on one foot on edge of bench frame.
  3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
  4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.
Calf raises
Original article by Sports Fitness Advisor

What is Vaporwave?

What is Vaporwave? If you’ve ever been rummaging around the internet or youtube you might have encountered this term called, Vaporwave. What is it?

Why do people type strange or mysterious captions in all-caps with spaces in it? Like N O S T A L G I A

Vaporwave is an art and musical movement formed in the late 2000’s early 2010’s that takes old tracks and samples and slows them down. The music itself is based in heavy electronica and synth, combined with 80s or vintage sampling to create some interesting effects. Well the easiest way to explain is more to show you:

 

Moxy Socks Macintosh Plus Vaporwave AESTHETIC

 

Here are all the socks down below which we have created to celebrate the Vaporwave artstyle.

 

Vaporwave Palm Tree

 

Let us know if you like these socks and if you’d like to see anything else. We do have a ton of new dye sublimation socks available.

 

Follow us on instagram @moxysocks

Top 10 Moxy Socks for Holidays 2017

It’s beginning to look like that time of year again…Christmas, Hannukah, Thanksgiving, Kwanzaa, Black Friday….or whatever Holiday you want to celebrate this Winter Season!

Here is our Moxy Socks Top 10 List for our best selling socks this 2017 Holiday Season

 

COUPON CODE: BLACKFRIDAY2017

I’m a F***ing Unicorn

These socks started out in a dream, within a rainbow, inside an alternate dimension, and eventually wind up on your feet. Just kidding but actually we rode the wave of the unicorn before it was cool.

 

Jesus and Psychedelic Jesus

How fun! We have two versions of Jesus that we sublimated on some socks for you. The first is a sincere and endearing glare of the most famous man of all time  that will make you rethink what you’re doing in life. The second is a psychedelic version we stole from an actually gif or giphy of Jesus in a psychedelic electric club that flashes. Whatever your take on the big man, these socks are high quality and come out with a vibrant image of Jesus dye-sublimated on our brand new dress socks.

 

Colored Body Bolts

We started creating some wicked socks for soccer and softball. Soccer moms and softball dads would drop by our store and ask, “Do you have these socks in youth?” So we started carrying these vibrant and colorful socks electrified with a lightning bolt in adult, womens, and youth size.

 

 

Chicken, Duck, Bird, Ostrich Legs

Our chicken legs socks have been a hit for the last 3 years or so. We asked ourselves, what would be funny…people with Chicken Feet! And then this happened: (viral chicken image) It was so fun in fact, Viva Frei (a talented and hilarious youtuber that we stumbled into) thought these were Ostrich feet socks. More colors and different ways later, we have Duck and Bird Socks as well.

 

 

American’s Finest 3-Pack

When people ask us about our socks, they are often wowed by the quality. Our american themed socks were made for the average hardworking american who needs comfort and reliability for long days on the job or at the gym. These socks are for policeman (Thin Blue Line flag), firefighters ( Thin Red Line Flag), and an American Flag. Our Deadlift Block socks were SO popular we copied the style and put these flags on the front of the socks.

 

Dank Meme Socks

Memes are popular. Memes are becoming so popular, you can’t scroll through your facebook or instagram without seeing a pepe meme, salt bae, or the Cash me ousside girl on your feed. So why not throw these on socks? With dye-sublimation anything is possible, as we created more and more hybrid socks . Dank Meme socks was born. Check out all the styles of Meme socks here: www.dankmemesocks.com

 

The Block… in COLOR!

Our deadlift block originally came in black and white…but for those with a more ostentatious taste, these bad boys come in Blue, Red, Yellow, Green, and Cyan. Choose any color you like, but the protection along your shins will be second to none.

 

Oddball Argyle

This year, we were able to get some great dress socks in. While a bit different from our athletic socks, these socks come in a smoother material for a more finessed and dressy look. So we created Oddball Argyle. Go to the site to find all the different dress socks available to create your own personal style.

 

 

Pink Powerfit

 

The Blizzard

 

How To Use Kettlebells In Your Arm Workout Routines

How To Use Kettlebells In Your Arm Workout Routines

BY  
Last Updated: 7th October 2016

If you want to have bigger, stronger arms, it’s going to take A LOT of work! Your arm muscles (biceps, triceps, and forearms) are actually fairly small muscles in comparison to your chest, back, and legs. Thankfully, when you train your upper body, your arms get a good workout. Throw in a few arm-centric exercises every week, and you’ve got a recipe for beautiful arms.

There are many ways to work out your arms:

  • Bicep curls with a barbell for maximum muscle recruitment and loading
  • Concentration curls with dumbbells for maximum isolation of the muscles
  • Preacher curls with a cable machine for constant muscle tension
  • Pull-Ups using your bodyweight for developing functional strength

But there’s one type of workout many people tend to forget: kettlebell workouts.

Why Kettlebells?

Kettlebells have become hugely popular in the last decade or so, but a surprising number of people still ignore them for the classic dumbbells and barbells. Kettlebells are the perfect addition to your workout, for some reasons:

  • They can help you get your heart rate up more effectively than a regular dumbbell or barbell movements.
  • Kettlebell training can help to reduce lower back, neck, and shoulder pain, and can improve lower back muscular strength.
  • Kettlebell exercises can restore and enhance lower back function.
  • Exercises like the Kettlebell swing can build maximum and explosive strength very effectively, and are great for overall conditioning.
  • Kettlebell training can help to enhance posture, coordination, and reaction to sudden perturbation.
  • Kettlebell workouts are better for fat-burning, power and endurance increases, and overall functional strength.

All pretty awesome reasons to start working out with kettlebells, right?

Make no mistake: kettlebell training is NOT a viable replacement for your classic weightlifting. You still need to use barbells and dumbbells, machines, and bodyweight exercises if you want to see serious results. Kettlebells are not as effective for overall strength gains.

But where kettlebell training DOES excel is regarding movement, coordination, balance, mobility, endurance, and cardiovascular conditioning. By mixing in a few kettlebell movements, you can change up the style of your workout and hit your arms from a different angle. At the same time, the active movements will push your cardiovascular system to its limits, leading to much better conditioning overall!

How to Use Kettlebells in Your Arms Workout Routines

Kettlebell exercises will not replace your regular arm workouts, but they will be an extra to enhance your training. Below you’ll find a list of the best kettlebell exercises to help you build bigger, stronger arms:

Two-Arm Kettlebell Row

Image Source: Greatist

This is a kettlebell variation of the classic Barbell or Dumbbell Rows. It’s one of the best exercises to help build middle back strength, but it hits your biceps and forearms beautifully as well. Best of all, it will increase the mobility and stability of your lower back.

Pretty easy, right? Working with kettlebells will make the exercise a bit harder, as the weight will hang down beyond the level of your hands. Talk about a killer middle back workout!

Kettlebell Figure 8

Image Source: Marisa’s Kitchen Talk

Be warned: this bad boy is going to BURN! Your abs are doing most of the work here, but your glutes and lower back are engaged to keep your upper body stable as you stay in the bent position. Your shoulders, arms, and forearms do all the work of moving the kettlebell around, giving them a great workout.

It starts out easy enough, but you’ll find yourself huffing and puffing in no time! You’ll feel the fire in your arms, glutes, shoulders, and abs. Definitely, a “finisher” to add to the end of your workout.

Kettlebell Push-Up

Image Source: Greatist

Push-Ups are one of the best upper body movements! They hit your chest muscles beautifully, but your shoulders and triceps do a lot of the work as well. By performing them from the elevated platform (the handles of the kettlebells), you make your chest and arms work a lot harder while taking the strain off your wrists. The result is a much more effective exercise and bigger muscles!

Warning: This can be dangerous if the kettlebells aren’t very stable. Be careful when performing push-ups, and make sure the weight is resting securely on the floor. The last thing you want is to twist your wrist if/when the weight topples.

Single-Arm Kettlebell Floor Press

Image Source: Greatist

This is another kettlebell variation of a classic dumbbell exercise. Floor Presses are ideal for developing upper body strength. The fact that you’re on the floor means that all the weight is on your chest, shoulders, and arms, and your legs do NONE of the work. It’s a killer upper body “pushing” workout that will help you build serious chest, shoulder, and triceps muscles!

The beauty of this workout is that it takes a lot of the strain off your shoulders. If you feel shoulder pain while doing bench presses, this is a good variation to reduce your risk of shoulder injuries while giving your arms one heck of an excellent workout.

Kettlebell Hammer Curls

Image Source: Shape Lift

Want to change things up?

Switching out dumbbells for kettlebells in this exercise places even more of the burden on your forearms, drastically enhancing your grip strength.

The movement still hits your biceps hard, but it increases the drag on your wrists–forcing the stabilizing forearm muscles to contract to keep the weight steady.

Note: You may find that the exercise causes wrist pain. If this happens, lower the weight for a few weeks to get your wrists used to the added strain. It’s the best way to avoid wrist injuries while developing your grip strength.

Kettlebell Slingshot

Image Source: Anokhi Media

Looking to kick your arm workout up a notch? This movement is more than just a great arm, shoulder, and core workout, but it will push your heart and lungs for a killer cardio session. The movement is beautifully simple, and you’ll have no trouble mastering it.

The constant passing from hand to hand will do wonders for your forearms. Every time your muscles contract to grip and swing the kettlebell, it will increase your grip endurance. Definitely, an excellent movement to add for not just your arms, shoulders, and core, but also your forearms!

Kettlebell Farmer’s Walk

Image Source: Redefining Strength

The Farmer’s Walk is one of the best exercises to develop forearm strength. Your muscles are contracted for 45 to 60 seconds, increasing your grip strength and endurance. But by switching dumbbells for kettlebells, you make the workout even harder. Your fingers have to clench tighter to support the load, which is being dragged down by gravity.

Note: You may want to start with a bit less weight than you normally use for dumbbell Farmer’s Walk.

If you want to push your forearms to their limits, use a kettlebell with an extra-thick handle. The open grip will work your arms in a unique way.

Two-Handed Kettlebell Military Press

Image Source: Greatist

Military Press is one of the best exercises for your shoulders, and your triceps do a lot of the work when lifting the weights overhead. Using kettlebells will change the load of the workout, hitting your shoulders and arms in a new way. It’s a good variation on the classic exercise. You’ll see the results in no time!

Bonus: To recruit your core muscles, lift just one kettlebell at a time, with the other resting down by your side. Your side and abs muscles will have to work to keep your upper body stable as you raise the weight overhead.

Kettlebell Lunge Press

Image Source: Kettlebell Kings

Lunge Presses are one of my favorite workouts! The Lunge portion hits your glutes, quads, and hamstrings, while the Press portion works your shoulders, back, and arms. All the while, your core is engaged to keep your balance as you are in the Lunge position. It’s not an easy exercise for beginners, but once you master it, you’ll see how awesome it is.

Talk about a wicked full-body movement! Throw this movement into your workout as a finisher, and it will hit your body HARD.

Kettlebell High Pull

Image Source: Girls Talking

The High Pull is an exercise meant to work your shoulders and arms like a boss. The fact that you’re lifting the weight from the floor up over your head means that your upper body gets one heck of a workout. It’s a classic “pulling” exercise that focuses on your anterior and lateral deltoids, biceps, and forearms. For sleeker arms and rounded shoulders, it’s definitely a movement to include in your workout!

Notice how there’s a bit of squat at the beginning of the workout? By performing that squat, you recruit the muscles in your glutes, hamstrings, and quads. This exercise combines a bit of lower body and core movement into your upper body workout. Winning

Kettlebell Renegade Row

Image Source: Skinny Mom

The Renegade Row is a surprisingly difficult movement, but a highly effective one! There are many components: the Push-Up hits your chest, triceps, and shoulders; the Plank hits your core and promotes greater endurance, and the Row works your back and biceps.

Combining all these movements into one exercise all but guarantees better fitness!

Note: Kettlebells lack the stability of hexagonal dumbbells, so be careful when performing this exercise! The last thing you want is to twist your wrist or injure your ribs if the kettlebell topples.

Control your movements, and keep your form tight throughout the range of motion. Take a moment to pause between the Row and the Push-Up. That second of pause hits your core even harder!

The beauty of this movement is that you are pushing up from an elevated platform (the handles of the kettlebells). This means that you get a deeper Push-Up, so more focus on your triceps, shoulders, and the outside of your chest muscles.

Two-Handed Kettlebell Overhead Extension

Image Source: Sambangs

Overhead Extensions are a classic dumbbell exercise to hit your triceps. It’s a fairly easy exercise to perform, and the fact that you’re using both arms means you can lift a lot more weight than you could with just one arm. Once you master the form, you’ll find that it’s one of the best triceps exercises.

Pretty simple, right? They’re an easy exercise even for beginners to master, and they’ll be one of the best to help you build serious triceps strength!

Kettlebell Reverse Curls

Image Source: Mike Mahler

Reverse Curls are a unique alternative to your classic Barbell Curls. You perform the exercise with a reversed grip–palms facing down instead of up. This means that you’re gripping the weight from above rather than supporting it from below.

The result is extra strain on your forearms, helping you to develop serious grip strength. It’s the perfect exercise to hit your forearms as you work your biceps.

Here’s how to do them right:

Note: You may encounter some wrist discomfort with this workout, but that’s to be expected. Be careful to keep your movements controlled and wear wrist braces if you need them, but don’t let a minor ache stop you.

Do this exercise right, and it will help you to develop serious wrist strength!

Since kettlebells are very handy, you can even do these exercises at home. It’s convenient and you should never feel too tired to do the routines.

Kettlebells can be a wonderful addition to your arm workouts if you know how to use them right. Include the exercises listed above in your daily routines, and you’ll see progress thanks to the unique design of the kettlebells!

Check out more information about kettlebell posture here with Health Ambitionhttps://www.healthambition.com/how-to-get-good-posture

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