For one or two years, kettlebells have been popular among athletes needing to build their strength and endurability. Recently, these exercise devices became quite popular among average individuals as well. And among the exercises that the general public love doing are the ones that work typically on the arm muscles.
The rack squat is maybe one of the finest kettlebell arm exercises, which you must include in your workout routine. Not only does this exercise prepare your arms effectively for concentrated movements, but it also works your glutes and offers a full-body workout.
This exercising is performed with one arm at a time. Flex your arm and hold your elbow by your hip, holding the weight such that it rests between your upper and lower arm. This is the starting position, which is sometimes called the rack position.
You should then squat as deep as you can while making sure that the hand with the kettlebell remains relaxed and your other hand doesn't rest on your thigh. Be certain to keep your heels flat on the ground when you squat and ensure your knees do not roll inward. It is advised that you do 3 sets for each arm with 8 repetitions per set.
Do not forget to warm-up properly before you execute any exercise to prevent injury. You need to also remember to always keep the correct form with each kettlebell exercise. Your core should ideally be kept tight and your back straight all though each movement.
Additionally, you need to breathe properly and use weights that are just heavy enough to challenge your muscles, although not too heavy as to cause too much strain. The amount of resistance for each exercise should allow you to do 10-12 reps in proper form. To give your arm muscles enough time to get over an exercise session and grow larger, you need to take at least a day off between work-outs.