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No idea what to do with your kettlebell? Here are five quick and effective kettlebell shoulder workouts for strength and stability you can do to train your shoulders.
You should train your shoulders at least once a week to see results. The kettlebell is a practical piece of equipment with which you can perform various exercises. A good shoulder workout consists of both compound and isolated movements.
It’s crucial to get fitness advice from people specializing in exercise science, sports science, or personal training. The workouts in this article are from certified personal trainers.
The kettlebell is an excellent piece of equipment with which you can train your whole body.
It improves overall strength, core power, balance, flexibility, and coordination while melting fat and sculpting healthy, lean muscles. Remember never to sacrifice form for reps!
Also, remember that progress takes time. So stick with these exercises, and you will see results.
These five workouts incorporate the following:
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- Kettlebell strict press
- Kettlebell swing
- Kettlebell row
- Kettlebell floor press
- Kettlebell shoulder press
- Kettlebell side-plank hold
- Overhead kettlebell hold
- Side-plank kettlebell press
- Squat with single-arm KB hold
- And more…
Let us look at how you can incorporate these exercises in your workouts to gain muscle and increase strength and stability in your shoulders.
Check the products below if you are in a hurry to see excellent kettlebells for your workouts.
Contents
- 1 1. Kettlebell Shoulder Circuit
- 2 2. Kettlebell Shoulder Workouts for Strength
- 2.1 Single-Arm Kettlebell Shoulder Press
- 2.2 KB Swing to Hold
- 2.3 Alternating KB Press
- 2.4 Reverse KB Lunge
- 2.5 One Arm KB Floor Press
- 2.6 KB Side-Plank Hold
- 2.7 OH KB hold
- 2.8 Side Plank KB Press
- 2.9 Squat With Single-Arm KB Hold
- 2.10 Static kettlebell Hold
- 2.11 KB Bottom Upswing
- 2.12 KB Windmill
- 2.13 Half Turkish Get-Up
- 3 3. Build Stronger Shoulders
- 4 KB Windmill / KB Kneeling Windmill
- 5 4. Optimize Your Shoulder Health
- 6 5. Upper Body Kettlebell Circuit
- 7 Conclusion
1. Kettlebell Shoulder Circuit
Perform these six moves as a circuit (no rest between exercises). Do 5 to 8 moves of each push and pull movement.
Perform the kettlebell swings between each push and pull movement for ten reps to increase your heart rate.
Rest 60-90 seconds after each circuit
KB Strict Press
Start your arm vertically as though you are about to punch the ceiling.
Your feet should be hip-width apart. Hold the kettlebell under your chin. Press the kettlebell right above your head.
Lower it down to starting position. Remember to push with your whole body.
KB Swing With Two Hands
Stand with your feet hip-width apart.
Your knees should be slightly bent. Lean down by hinging at your hips and grabbing the kettlebell with both hands with your palms down.
Pull your kettlebell back between your legs. Push your hips forward and pull the knees back to gather momentum to swing the kettlebell forward and up in front of the body.
The strength to move the kettlebell should come from the legs and hips.
This move should be explosive, and this explosive extension will move the kettlebell to shoulder height. Briefly pause, bracing your abs and arms.
Pull your kettlebell down between the legs.
One-Arm KB Row
With one leg bent and in front of you, rest your arm on the bent leg. Lower your back towards the floor and support it with the back leg.
Use your shoulder blade to lift the kettlebell towards your chest or rib cage and flex your elbow.
Lower the kettlebell down.
KB Swing With Two Hands
You will repeat this move.
KB Floor Press
Sit on the floor with the kettlebells resting on your thighs. Lie back and position the kettlebells, so it’s even with the lower half of your chest.
With your triceps on the floor, press the kettlebells up. Lower to starting position.
KB Swing With Two Hands.
You will repeat this move to end the circuit.
Check out our top three recommended adjustable kettlebells you can use for these exercises.
See more exercises in How to Correct Overdeveloped Front Delts and Best Shoulder Workouts for Bigger Delts.
2. Kettlebell Shoulder Workouts for Strength
These 13 kettlebell shoulder exercises reviewed by sports coach Jennifer Mathe will challenge your balance and stability while strengthening your shoulders.
You should perform all exercises 10 to 15 times or, in the case of a hold, should be held for 30 seconds.
Single-Arm Kettlebell Shoulder Press
Hold the kettlebell at shoulder height with feet hip-width apart. Exhaling and using the muscles in your shoulders and arms, press the kettlebell above your head.
Your arm should be in line with your right ear.
While inhaling, bend your elbow to lower the kettlebell down.
KB Swing to Hold
Stand with your feet hip-width apart. Your knees should be slightly bent.
Lean down by hinging at your hips and grabbing the kettlebell with both hands with your palms down.
Pull your kettlebell back between your legs.
Push your hips forward and pull the knees back to gather momentum to swing the kettlebell forward and up in front of the body.
The strength to move the kettlebell should come from the legs and hips. This move should be explosive, and this explosive extension will move the kettlebell to shoulder height.
Hold this position for a few seconds, bracing your abs and arms.
Return to starting position
Alternating KB Press
Hold both kettlebells at shoulder height with feet hip-width apart.
Exhaling and use the muscles in your shoulders and arms; press one hand above your head.
Your arm should be in line with your right ear.
Inhale and bend your elbow to lower the kettlebell down—alternate arms.
Reverse KB Lunge
Hold a kettlebell in each hand and proceed to stand with your feet hip-width apart.
Perform a reverse lunge by stepping one leg behind you, lowering it until your knee almost touches the ground.
Then, drive back to starting position with your front leg.
One Arm KB Floor Press
Do a kettlebell floor press with one hand—alternate arms.
KB Side-Plank Hold
Begin in a side forearm plank on your side. Ensure your forearm is under your shoulder and engage your core while holding the kettlebell.
Bending your elbow, balance the kettlebell bottom-up with your palm facing forward and your wrist directly over the elbow.
Extend your arm and press the kettlebell toward the ceiling with the kettlebell.
Hold this movement for 30 seconds.
OH KB hold
Hold a kettlebell and stand shoulder-width apart. Lift your kettlebell to shoulder height.
The bottom of the kettlebell should face up.
Extend your other arm forward to balance yourself, and press the arm with the kettlebell up over your head.
Side Plank KB Press
Begin in a side forearm plank on your side. Ensure your forearm is under the shoulder and that your core is engaged with the kettlebell in your hand.
Bending your elbow, balance the kettlebell bottom-up with your palm facing forward and your wrist directly over the elbow.
Extend your arm and press the kettlebell toward the ceiling with the kettlebell. Lower down and repeat.
Squat With Single-Arm KB Hold
You will perform a squat by standing with your feet shoulder-width or wider apart, toes slightly pointed out.
With a neutral spine, send your hips back and bend your knees to sit back. Remember to keep your chest up.
You will perform this movement with a kettlebell in your hand with your elbow bent and the kettlebell at shoulder level.
The bottom should be facing up. Push through your heels and stand up. Repeat this movement.
Static kettlebell Hold
Stand straight and hold a kettlebell in each hand.
Bend your elbows 90 degrees and raise them to shoulder level with the kettlebell bottoms facing up.
Hold this movement for 30 seconds.
KB Bottom Upswing
You will perform a kettlebell swing, but instead of holding it with two hands, you will hold it with one hand and the other extended out next to you for balance.
KB Windmill
Stand with your feet a little bit wider than hip-width apart. Hold the kettlebell bottom-up in your hand with your arm extended straight overhead.
Keep your eyes on the kettlebell and bend your knees slightly as you reach the free hand underneath your foot.
Shift your weight into your hip while you do the reach.
Return to starting position.
Half Turkish Get-Up
Lay on the floor with your left leg extended and the right bent.
With your left arm on the floor out to the side, push the kettlebell upward. The bottom of the kettlebell should point up.
Extend your right arm straight up, and then push off the floor.
Next, raise yourself by peeling your right shoulder to a sitting position. Lower back down to starting position.
See more in Bodyweight Trap Workouts You Can Do at Home.
3. Build Stronger Shoulders
Build strong shoulders with this workout from personal trainer Alex Polish.
These slow and steady exercises will build stronger shoulders. It can also be beneficial in rehabbing a shoulder.
See the correct form of the exercises here.
KB Windmill / KB Kneeling Windmill
Perform a conventional kettlebell windmill. If you are relatively new to strength training, you can rather perform this move while kneeling on the ground.
This will allow you to progress to a conventional windmill.
Half Turkish Get-Up
This move is a must-do for building stronger shoulders, which is why you will see it incorporated in most workouts on this list.
OH Farmer’s Walk
Press the kettlebell straight up, with the bottom facing upward, and perform a regular farmer’s walk while holding it up.
KB Shoulder Press
You will perform a normal kettlebell shoulder press. You can also decide to alternate your arms.
KB Push-Ups
The kettlebells will stay on the floor for this one. Place the kettlebells shoulder width or a bit wider apart on the floor.
Hold on to the kettlebells and perform a push-up by lowering your chest and body straight with your core engaged.
Press back up.
KB Upright Row
Standing hip-width apart, hold a kettlebell in both hands in front of you.
Draw your elbows up above chest or shoulder level. Slowly lower it down.
KB Snatch
You will perform a kettlebell swing and go into a high pull.
Press the kettlebell up above your head in one fluid motion.
You’re then going to flip the kettlebell back over your hand, back down into a swing.
Check out these posts for more tips on How to Split Shoulder Workouts Between Push and Pull Days and How Often Should You Train Shoulders in a Week.
4. Optimize Your Shoulder Health
The below-listed exercises by a physical therapist, Scott Iardella, will increase shoulder health and prevent dysfunction and injury.
It will also optimize the rotator cuff muscles and increase shoulder function.
Turkish Get-Up
Do a full or half Turkish get-up. Do two to five reps on each side.
Windmill
You can do a conventional or kneeling windmill. Perform the move slowly and in a controlled manner. Aim for three to five reps on both sides.
KB Armbar
This move builds strength and mobility. Watch the instructions below on how to perform it. Do five to 10 reps on each side.
Military Press
Hold the kettlebells in line with your shoulders. Your legs should be straight, and your feet together with both arms bent.
Lift the kettlebells above your head and lock your arms. Hold and then bring the kettlebells back down to your collarbone and repeat.
Do two sets of five reps.
KB Swing
The kettlebell swing is a foundational kettlebell move, so you will see it incorporated in many workouts. Aim for two to three rounds of 10 reps.
Halo
Hold a kettlebell at his vertical sides in front of your body. The bottom of the kettlebell should face up.
Circle to the right and carry the kettlebell around the right side of your head.
You will end the circle by bringing the kettlebell around the left side of your head back to the starting position.
Reverse the direction. Do five to 10 reps.
KB Snatch
Perform two to three rounds of five reps.
See How to Master Shoulder Pull-Ups (and Mistakes to Avoid) and 10 Effective Stretches and Exercises to Relieve Shoulder Pain for more tips.
5. Upper Body Kettlebell Circuit
This workout by personal trainer Samantha Ciaccia will work your whole upper body: arms, back, and shoulders.
you will make these moves in a circuit like so:
Circuit 1:
KB Snatch: 10 reps on each side
Rest 30 seconds.
Bent-over row: 5 reps
Rest 30 seconds.
Repeat for three rounds. Rest one minute before moving onto circuit 2.
Circuit 2:
Kettlebell Press: 10 reps
Rest 30 seconds.
Halo: 5 reps
Rest for half a minute to one minute. Repeat for three rounds
This way, you improve your cardiovascular health during strength training.
Also, see Effective Cable Shoulder Workouts for Bigger Delts and How to Reduce Broad Shoulders for Females.
Conclusion
And there you have it! Five kettlebell shoulder workouts for strength and stability to choose from when next you work on your shoulders.
If you’re working out from home, this is your sign to invest in a good pair of kettlebells.
It is important to warm up before you start your workout and cool down afterward. These workouts will increase strength and stability and increase muscle mass.
These workouts are effective for both men and women.
Don’t be afraid to lift heavy and progress with your weights while maintaining a good form.
Last update on 2023-09-24 / Affiliate links / Images from Amazon Product Advertising API
