30 minute beginner upper back workout with kettlebells at home

Here's everything you need to try our 30 minute beginner upper back workout with kettlebells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Double KB Farmers March
  • KB Deadlift
  • Half Kneeling KB Press
  • Circuit 2
  • Goblet Squat in Lunge
  • Alternating KB Strict Press

Circuit 1

Complete this round 3 times.

Double KB Farmers March

Complete 16 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

KB Deadlift

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Half Kneeling KB Press

Complete 6 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

  • Create a stable base in the lunge position with the front knee at 90 degrees
  • Keep the rib cage tucked and lock the elbow overhead.

Circuit 2

Complete this round 3 times.

Goblet Squat in Lunge

Complete 8 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Alternating KB Strict Press

Complete 6 repetitions

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Secondary
Upper Body
Vertical Press

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

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This workout was made by Sean Klein

Sean Klein

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