If you’re not including kettlebell workouts in your routine, you’re missing out on the unique benefits this piece of equipment offers. Because of their unique shape, kettlebells help build stronger forearms and powerful grip muscles while adding an extra stability challenge to your workouts.

Our members love using kettlebells, so we asked VTL™ Trainer Andrew to create a 10-minute kettlebell workout focusing on the upper body. All you’ll need for this workout is one medium kettlebell – this is usually in the 13-35lb range, but choose a weight that feels right for your body.

Complete 2 rounds of these 5 exercises. Alternate 20 seconds of work and 40 seconds of recovery.

1) Kettlebell Standing Halo

This exercise majorly works your core while promoting strength and mobility through the back and shoulders.

2) Kettlebell Standing Forward Press

The forward press works your shoulders, arms, and chest in a forward range of motion while also engaging your core.

Tip: Keep your glutes engaged to protect your lower back during this exercise.

3) Kettlebell 2-Hand Clean

A classic power exercise, the clean works your glutes, hamstrings, and lower back (also called your “posterior chain”).

4) Kettlebell 2-Hand Overhead Press

This move will challenge your shoulders, chest, and triceps muscles as you press the kettlebell overhead.

5) Kettlebell 2-Hand Bent Over Row

We love the 2-hand bent over row. Strengthen your posterior chain, core, lats, and biceps all in one move!

Tip: Focus on pressing your hips back to help keep a neutral spine and hip to alleviate discomfort in the lower back during this exercise.

Looking for more workouts? Try one of these:

• 10-Minute Full-Body Workout
• 10-Minute Lower Body Workout
• 20-Minute Medicine Ball Workout
• 20-Minute Cardio and Strength Workout