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Kettlebell and Band Upper-Body Workout

Jun 6, 2024, 3:16 PM•onnit
Kettlebell and Band Upper-Body Workout
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If you’ve been curious about steel mace training but don’t know where to begin, or feel intimidated by what seems like a medieval bludgeon, let this guide demystify the mace for you. By the end, you’ll understand why it’s outlasted innumerable fitness innovations and gimmicks alike to remain one of the most effective training implements you can use to enhance stability, mobility, power, and rotational strength. 
Kettlebell and Band Upper Body Workout

Any respectable garage gym ought to have some kettlebells or bands—two types of equipment that, on their own, can cover pretty much any training goal and any kind of workout you choose to try. But combine bells and bands into one routine? You must be mad…

The following workout is brought to you by one of our favorite mad scientists—the Onnit-certified Eric Leija (@primal.swoledier)—who came up with it while experimenting in his own garage gym. The routine requires only a pair of moderate-weight kettlebells (16kg are good for most guys; 8kg for ladies), and a light resistance band (we like the mini available at elitefts.com), and trains your chest, shoulders, arms, and upper back muscles in under 30 minutes.
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