|kettlebell shoulder workout
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Kettlebell Shoulder Workout

Athletes in Motion
Athletes in Motion
September 14, 2017
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Bigger shoulders show off your fitness from across the room. According to NIH, your shoulder is the most movable joint in the body, and it is also one of the most potentially unstable joints. That’s why it’s important to incorporate exercises into your routine that work on both strength and stability. Both your shoulder strength and stability can both improved with the kettlebell single-arm shoulder press. This is a targeted exercise that takes all of your lower body out of the equation and forces you to focus solely on shoulder and core strength to perform the exercise. What else is great about them? Kettlebell single-arm shoulder presses are a unilateral exercise meaning you are working one shoulder at a time. Unilateral training is beneficial when you are trying to build boulder shoulders, create muscular balance, and for increasing mobility and functioning.[video width="1920" height="1080" mp4="http://www.americangrit.com/wp-content/uploads/2017/09/single-arm-shoulder-press.mp4"][/video]

How To Do The Kettlebell Single-Arm Shoulder Press:

  1. Grab your kettlebell with an overhand grip (the kettlebell will be behind your hand) and hold it at shoulder height. Your palm will be facing outward.
  2. Extend your arm up while pressing the kettlebell up and out until it’s locked overhead.
  3. Slowly bring the kettlebell back to the starting position.
  4. Switch arms and repeat.
kettlebell shoulder workout

Trainer Tip:

You must focus on stability, but how do you know if you are stabilizing yourself adequately for this move? One way you’ll know you are executing this move appropriately and stabilizing appropriately is that you aren’t leaning to the weight or away from the weight once you push the kettlebell overhead. Your torso should stay in a fixed position, and the weight should be balanced. If you are wobbling at the top of the press, lower the kettlebell weight. You will probably notice that you don’t have as much shoulder power when your legs aren’t fixed firmly under you for support.

Sample Exercise Plan:

  • Kettlebell Halos 3 sets of 10
  • Kettlebell single-handed swings 3 sets of 10 on each side
  • Kettlebell Seated Single-Arm Shoulder Press 3 sets of 10 on each side
  • Kettlebell Suitcase Row 3 sets of 10 on each arm
  • Kettlebell Push Press 3 sets of 10 on each arm
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