Training your biceps is a important part of strengthening and carving your arms. Whether you are a gym rat or starting your first training plan, the exercises below will help you meet your fitness goals.
kettlebell double alternating hang clean
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in each hand with your palms facing towards your body and the kettlebells hanging at arm's length.
2. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the floor. This is your starting position.
3. In one swift movement, pull the kettlebell in your right hand up to your shoulder, keeping your elbow tucked in close to your body. As you do this, extend your hips and knees to add power to the movement. This is the 'clean' part of the exercise.
4. Lower the right kettlebell back to the starting position, and as you do this, perform the same movement with the kettlebell in your left hand.
5. Continue to alternate between your right and left hand for the desired number of reps. Remember to keep your back straight and your core engaged throughout the exercise.
6. Ensure that you are using your biceps to lift the kettlebells, not your back or shoulders. The power should come from your hips and legs, but the lifting should be done by your biceps.
7. Keep your movements controlled, especially when lowering the kettlebells. This will help to prevent injury and ensure that your muscles are doing the work, not momentum.
8. Breathe out as you lift the kettlebells and breathe in as you lower them. This will help to keep your movements controlled and your core engaged.
9. Start with a lighter weight to perfect your form, then gradually increase the weight as your strength and technique improve.
kettlebell bottoms up clean from the hang position
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in one hand with your palm facing towards you. This is your hang position.
2. Bend your knees slightly and hinge at your hips to lower the kettlebell between your knees. Keep your back straight and your core engaged.
3. Quickly straighten your knees and hips while pulling the kettlebell upwards towards your shoulder. As you do this, rotate your wrist so that the bottom of the kettlebell faces upwards. This is the 'clean' part of the exercise.
4. Lower the kettlebell back down to the hang position in a controlled manner. This completes one repetition.
5. Repeat the exercise for your desired number of repetitions. Then switch hands and repeat the exercise with the other arm.
6. Remember to keep your movements smooth and controlled throughout the exercise. Avoid using your back to lift the kettlebell; the power should come from your hips and biceps.
7. As with all exercises, it's important to use a weight that is challenging but allows you to maintain good form. If you're new to this exercise, start with a lighter weight and gradually increase as your strength and technique improve.
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