Want Your Dad Arms To Fill Out Your Sleeves?

@austinhaslam

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SoundTikTok sound · original sound - austinhaslam

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kettlebellhttps://www.bellsofsteel.us/#a_aid=TheFitDad ↗

Why it worked

The video provides a clear, actionable, and challenging workout routine that directly addresses a common fitness goal ('dad arms'). The 'unpartitioned' rep scheme and the offer of a free training week create strong engagement drivers.

Summary

This video demonstrates a challenging 500-rep kettlebell workout designed to build arm strength and muscle. It breaks down four exercises: Curl + Press, Upright Row, Pullover, and Close-Grip Push-Ups, along with a final Ballistic Row, providing instructions and tips for each. The creator encourages viewers to track their progress and offers a free week of training via direct message.

Structure

1Introduction to the goal: 'Dad Arms'
2Workout overview: 5 movements, 500 reps, for time
3Exercise 1: 100 Curl + Press
4Exercise 2: 100 Upright Row
5Exercise 3: 100 Pullover
6Exercise 4: 100 KB Close-Grip Push-Ups

Original caption

Send Me A Message With the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. 👊🏻 If you want your dad arms to fill out your sleeves, it takes WORK. This workout is beginner-friendly because the movements are easy to understand. But beginner-friendly does NOT mean easy. 5 movements. Up to 500 reps. FOR TIME. 100 Curl + Press 100 Upright Rows 100 Pullovers 100 KB Close-Grip Push-Ups 100 Ballistic Rows UNPARTITIONED: Break the reps into as many sets as needed, but finish one movement before moving to the next. I used a 20kg/44lb kettlebell. WHY HIGH REPS? High-rep training creates a serious muscular-endurance and work-capacity challenge while accumulating a ton of training volume. Challenging volume can also support muscle growth when paired with proper nutrition and recovery. SCALING: Beginner: 50 each = 250 reps Intermediate: 75 each = 375 reps Advanced: 100 each = 500 reps Don’t grab the lightest bell possible just to survive 500 reps. Scale the volume and choose a weight that actually challenges you with good form. QUICK CUES: Curl + Press: Ribs down. Glutes tight. Don’t turn the press into a backbend. Upright Row: Bell close. Lead with your elbows. Use a comfortable range. Pullover: Brace your core, keep your ribs down, and pull with your lats. Push-Up: Think moving plank. Scale to regular, kneeling, or elevated push-ups. Ballistic Row: Hinge, brace, accelerate toward your ribs, control the catch. TRACK THIS: ✔️ Weight ✔️ Reps completed ✔️ Total time When you repeat it, improve ONE variable while maintaining good form. More reps. More weight. Faster time. That’s measurable progress. Beginner-friendly? YES. Easy? Absolutely not. SAVE this workout and come back to beat your score. 👊🏻 #functionalfitness #kettlebelltraining #upperbodystrength #muscularendurance #homeworkouts

More from @austinhaslam

On-screen text

Want Your Dad Arms To Fill Out Your Sleeves? Save This Workout ✅ beginner-friendly upper body kettlebell But again, beginner does not mean easy All you need is one kettlebell and 30 minutes This workout is unpartitioned, meaning complete all the reps of exercise before moving the next 100 Curl + Press We start with the most challenging of all the exercises, which is 100 curl + press plus a press Curl the kettlebell to chest and then press it overhead with your finishing by your ears control the kettlebell way back down and let arms fully extend before starting your next rep Our second movement is 100 Upright Row 100 upright row your body and pull it upward under control Your delts and upper are doing a lot of the work with your biceps and grip helping control the bell Only pull as high as your shoulders comfortably I broke these up into four sets of 25 unpartitioned workouts they're easy to scale Here's the rule If 100 reps sounds daunting, Don't just grab the kettlebell you have Keep the same weight and decrease the number of 100 Pullover I used a 20 kilogram kettlebell for this Our third movement is a hundred pullover Start with the Arms are slightly bent Then pull the kettlebell over head Then return it back to waist That's one rep You will feel in your and your shoulders Don't forget to breathe hold that bell tight Break these reps up as needed Brace your core and try not to arch your back as fatigue 100 Push Up sets in Our fourth movement is Kettlebell Close Grip Ups movement, perform normal push-ups wall Before dropping into wall push-ups E-trap, brace your core and your glutes and move body as one unit down, The close grip puts a ton of work on your triceps your chest and shoulders core are all working 100 Pullover 100 Push Up 100 Upright Row 100 Ballistic Row 500 Brutal Reps ✅ Record your time, the weight you used, and the number of reps you completed baseline so that when you run workout next time, you push yourself to beat it And track your growth Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training

Transcript

If you want your dad arms to fill out your sleeves, it takes work. This workout is beginner-friendly because the movements are easy to understand. But beginner-friendly does not mean easy. 5 movements. Up to 500 reps. FOR TIME. 100 Curl + Press. We start with the most challenging of all the exercises, which is 100 curl + press plus a press. Curl the kettlebell to chest and then press it overhead with your finishing by your ears. Control the kettlebell way back down and let arms fully extend before starting your next rep. Our second movement is 100 Upright Row. 100 upright row. Your body and pull it upward under control. Your delts and upper are doing a lot of the work with your biceps and grip helping control the bell. Only pull as high as your shoulders comfortably. I broke these up into four sets of 25. Unpartitioned workouts, they're easy to scale. Here's the rule. If 100 reps sounds daunting, don't just grab the kettlebell you have. Keep the same weight and decrease the number of reps. I used a 20 kilogram kettlebell for this. Our third movement is a hundred pullover. Start with the arms are slightly bent. Then pull the kettlebell overhead. Then return it back to waist. That's one rep. You will feel in your and your shoulders. Don't forget to breathe, hold that bell tight. Break these reps up as needed. Brace your core and try not to arch your back as fatigue. Our fourth movement is 100 Push Up. Kettlebell Close Grip Ups. Movement, perform normal push-ups, wall, before dropping into wall push-ups. E-trap, brace your core and your glutes and move body as one unit down, then up. The close grip puts a ton of work on your triceps, your chest and shoulders, core are all working. And after you finish these reps, you just completed the workout. 500 Brutal Reps. Record your time, the weight you used, and the number of reps you completed. Baseline. So that when you run workout next time, you push yourself to beat it. And track your growth. Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training. If you're looking into kettlebell training but just don't know where to start, send me a message with the word "complex" and I'll send you a free week of training on me.