Kettlebell Standing Crush Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the kettlebell by the bell (the round part) with both palms facing inward.
3. Squeeze the kettlebell firmly between your hands to create tension in your chest and arms.
4. Position the kettlebell at hip height with your arms fully extended.

How to do it

1. Exhale as you curl the kettlebell toward your upper chest by bending only at the elbows.
2. Maintain the inward 'crushing' pressure on the bell throughout the entire range of motion.
3. Squeeze your biceps and chest at the top of the movement for one second.
4. Inhale and slowly lower the kettlebell back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep your elbows pinned to your sides to prevent shoulder compensation.
• Maintain a neutral spine and avoid leaning back as you lift.
• Ensure the 'crush' force remains constant, even during the lowering phase.
• Keep your wrists neutral and firm throughout the set.

Pro tips

• Imagine you are trying to flatten the kettlebell between your palms to maximize pectoral and bicep recruitment.
• Focus on the mind-muscle connection by visualizing the biceps shortening as you curl.

Make it harder

• Incorporate a 5-second isometric hold at the midpoint of the curl.
• Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.

Frequently asked

What muscles does the kettlebell standing crush curl work?

The kettlebell standing crush curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the kettlebell standing crush curl?

The kettlebell standing crush curl uses kettlebell.

Is the kettlebell standing crush curl good for beginners?

Yes. The kettlebell standing crush curl is a beginner-friendly movement and a strong foundation to build on.

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• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps