OK, with that said let’s list out 10 of the best kettle bell exercises for the shoulders starting with the ones directed at stabilization. Half Kneeling Position (as shown above, back knee is on the floor) Standing Position (keep abs and glutes tight) Walking (take a walk with the kettle bell held overhead) Overhead Kneeling to Standing (see video below)
The kettle bell is held overhead as before with a straight arm and wrist and then you reach down towards the floor with the opposite hand. The ultimate goals is to reach the opposite ankle with the hand while keeping both legs straight.
However, for the beginner achieving this full position can be very challenging both on the shoulder and the flexibility through the back and hamstrings. Shoulder workout: Your goal is 5 beautifully controlled windmills on each side.
The get up conditions the whole body from top to toe working hard into the core muscles and also challenges the stability of the shoulder. The kettle bell is held with a straight arm and wrist as the participant stands up from a lying down position and then returns down to the floor.
During the complete movement of the Turkish get up the shoulder is forced to stabilize the joint through various angles. Shoulder workout: The ultimate goal is to perform 3 full Turkish Get Ups on each side without bending the arm.
Once you can happily complete the exercises above then your shoulder stabilizing muscles will be able to handle any overhead pressing safely. Shoulder workout: The goal here is to perform 8 – 12 repetitions on each side for a total of 3 sets.
Watch a video tutorial of the kettle bell shoulder push press below: The kettle bell squat and press is a full body exercise that not only works the shoulders but heavily challenges the legs, buttocks, hamstrings, abs, back stabilizers and cardio.
You will also find the shoulders fatigue just holding and maintaining the kettle bell throughout the exercise. Our next kettle bell exercise challenges the shoulders as well as the core muscles and the flexibility of the hips and hamstrings.
The exercise starts from the floor with the kettle bell held by the body with the thumbs around the handle. The legs are kept as straight as possible as the participant sits up and pushes the kettle bell with two hands overhead.
The chest should be kept nice and high at the top position and the kettle bell pushed up and back. The second half of the exercise involve lowing the kettle bell and upper body back down to the floor as slowly as possible using the core muscles to resist the movement.
The kettle bell sit and press is an excellent strict shoulder exercise because the participant cannot use the legs or hips to help with the movement. A great exercise for beginners because two hands are used on the kettle bell making the lift much easier.
Next onto a huge full body exercise that strongly develops the shoulders too. The kettle bell shoulder press when performed correctly is highly effective.
However, it does put huge demands on the shoulder stabilizers and should they not be conditioned as shown above injury is very possible. As with the push press the kettle bell should be lowered down slowly under control with the latissimus Doris muscles, under the armpit, tightly activated.
I also like the half kneeling press because it highlights asymmetries between each side of the body. In other words, if you are weak on your right hip and left shoulder (core sling across the body) then you will quickly find this out.
It is very important during this kettle bell exercises that you maintain a nice tall position with the glute squeezed tight and abs activated. In order to preform repetitions of this exercise the participant needs to have excellent pressing ability and good alignment throughout the body.
When performing this demanding exercise the participant needs to be careful that the kettle bell doesn’t flop over and hit them in the face. Due to the huge instability of the shoulder joint, overhead exercises should not be rushed or advanced too quickly.
Start with the holding exercises as shown above and then slowly progress onto the more dynamic and challenging ones as your shoulder stability muscles strengthen. Yes, you can improve your mobility and stability using kettle bell exercises including the windmill, Turkish get up and overhead press.
Using a kettle bell the right way is beneficial for the health of the shoulder and can promote good stabilization. Full body dynamic exercises are the best for fat loss including the kettle bell swing, goblet squat, clean & press and the thruster.
These complex ball-and-socket contraptions allow for incredibly diverse movement and function. Using a kettle bell is one of the best ways to promote the proper functioning of the shoulder, while also building size and strength.
If strength is your goal, do lower reps (1-5 range) with high intensity and frequency. If hypertrophy is your goal, go for a high-rep range (8-12) and eat a lot of meat and calories on the side.
Your shoulder has to work hard to stabilize your scapula and humerus. This is a great way to recruit your rotator cuff, which can lead to pain-free and healthy shoulder movement.
Grab a kettle bell and flip it upside down, pointing the bottom side toward the ceiling. Prevent the bell from resting against your body and your elbow from wedging against your ribs.
This combination of the first two movements requires an enormous amount of control and strength. Use a relatively light kettle bell, because stability is required to hold it upside down.
Aim for the 1-6 repetition range, since staying light will not require enough stabilization. Your shoulders will work hard to find optimal positioning, while maintaining incredible tension.
The exercise is great for strength, size and health of the shoulder. Keep you eyes on the kettle bell until you reach a lunge position.
Check out the video to see my friend Dewey Nielson performing the Turkish Get-Up with Press at each position. These complex ball-and-socket contraptions allow for incredibly diverse movement and function.
Using a kettle bell is one of the best ways to promote the proper functioning of the shoulder, while also building size and strength. As with many of our kettle bell workouts, you might want to combine this routine with another to work out your abs or your arms.
Throughout the movement only the shoulders should be moving, and your arms should remain straight the whole time. Any kettle bell upper body workout would be enhanced by shoulder presses.
To do an arm bar, start by laying on your back with a kettle bell in your left hand. You will then use your lat to pull your shoulder blade down for stability, and contract your left glute.
Hold the weight with both hands when switching arms to avoid getting hit by a heavy kettle bell. This upper body kettle bell exercise works the main shoulder muscles.
To do a swing, start with your feet shoulder width apart with the kettle bell in front of you. Then begin to bend over by hinging your hips and moving them backward, while keeping your back straight.
Then, quickly reverse the direction of the kettle bell by bringing your hips forward, straightening your legs, and squeezing your glutes. Remember to keep your chest lifted and back straight throughout the entire movement.
The most common mistake made when attempting the swing is to turn it into a squat. Remember to hinge from the hips not the knees, and keep your back straight for proper form.
This kettle bell shoulder exercise is a really popular one because it engages the trapezium and deltoid muscles. Lateral side raises are great for people who want to build width in their shoulders, but can benefit everyone.
Start in an athletic stance holding a kettle bell at your side in each hand. Begin to lift the kettle bells straight out to both sides until they are about shoulder height.
Let your elbows lead the motion and always keep the kettle bells parallel to the floor. The shoulder is a common source of pain for people because it not properly exercised.