BicepsForearmsChestKettlebellintermediate
Kettlebell Crush Curl
The kettlebell crush curl combines a bicep curl with an isometric chest squeeze. Hold the kettlebell by pressing both palms against its sides, squeeze hard, and curl it from waist to chin height.
How to Perform
1
Hold the kettlebell by squeezing both palms against the bell, not the handle.
2
Maintain a hard squeeze throughout the movement to engage the chest.
3
Curl the bell from waist height to chin height by flexing the biceps.
4
Lower with control, keeping the squeeze constant.
Common Mistakes to Avoid
Relaxing the squeeze between reps, losing the isometric chest activation.
Swinging the body to cheat the bell up.
Holding the bell by the handle instead of pressing the sides.
Muscle Activation
Biceps70%
Chest35%
Forearms30%
Variations
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