---

Kettlebells are a versatile piece of equipment that can help you build strength, increase muscle mass, and improve your overall fitness. When it comes to building your shoulders, kettlebell workouts can be particularly effective. In this post, we’ll take a closer look at 13 kettlebell exercises that target the different muscle parts in your shoulders. We’ll discuss how each exercise is beneficial, what part of the body it trains, and how to perform it with proper form and technique.

Shoulder muscles explained

Your shoulders are made up of three different muscle parts: the anterior deltoid, the lateral deltoid, and the posterior deltoid. The anterior deltoid is responsible for lifting your arms to the front, the lateral deltoid is responsible for lifting your arms to the side, and the posterior deltoid is responsible for lifting your arms to the back. Therefore, by targeting each of these muscle parts with specific kettlebell workouts, you can build a well-rounded set of shoulders. Kettlebells can also be used to help target other specific muscle groups, Such as the lower back.

1.Kettlebell Overhead Press

The kettlebell overhead press is a great workout for building strength and size in your shoulders. It also helps to improve shoulder stability and mobility.

Body Part Trained: Anterior and Lateral Deltoids, Triceps

How to Perform: Start with the kettlebell in the racked position, with your forearm resting against your ribcage. Press the kettlebell overhead while keeping your core tight and your wrist straight. Lower the kettlebell back to the racked position and repeat for the desired number of reps.

2.Kettlebell Push Press

The kettlebell push press is a dynamic exercise that helps to increase power and explosiveness in your shoulders. It also targets your legs and core for a full-body workout.

Body Part Trained: Anterior and Lateral Deltoids, Triceps, Quads, Glutes

How to Perform: Start with the kettlebell in the racked position, with your forearm resting against your ribcage. Dip your knees and then use your legs to drive the kettlebell overhead. Lastly, lower the kettlebell back to the racked position and repeat for the desired number of reps.

3.Kettlebell Snatch

The kettlebell snatch is a good exercise to incorporate into your workout plan that targets your entire body, with a particular focus on your shoulders. It helps to improve power and explosiveness while also increasing shoulder mobility.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Traps, Core, Glutes, Hamstrings

How to Perform: Start with the kettlebell between your feet and hinge at the hips to swing the kettlebell back. Use your hips and legs to drive the kettlebell forward, then pull it up to the racked position. From there, use your momentum to drive the kettlebell overhead. Finally, lower the kettlebell back down and repeat for the desired number of reps.

4.Kettlebell Clean and Press

The kettlebell clean and press is a compound exercise that targets your shoulders, legs, and core. It helps to improve strength, power, and overall fitness.

Body Part Trained: Anterior and Lateral Deltoids, Triceps, Quads, Glutes, Core

How to Perform: Start with the kettlebell on the ground in front of you. Hinge at the hips to pick up the kettlebell and clean it to the racked position. From there, press the kettlebell overhead while keeping your core tight and your wrist straight. Lower the kettlebell back to the racked position and repeat for the desired number of reps.

5.Kettlebell Lateral Raise

The kettlebell lateral raise is a great exercise to incorporate into your workout for targeting the lateral deltoid in the shoulder. It helps to improve shoulder strength and stability.

Body Part Trained: Lateral Deltoid, Supraspinatus

How to Perform: Hold a kettlebell in each hand with your arms at your sides. Raise your arms out to the side, keeping your elbows slightly bent, until your hands are at shoulder height. Lower the kettlebells back down and repeat for the desired number of reps.

6.Kettlebell Front Raise

The kettlebell front raise targets the anterior deltoid, which is responsible for lifting your arms to the front. Therefore, it helps to improve shoulder strength and stability.

Body Part Trained: Anterior Deltoid, Supraspinatus

How to Perform: Hold a kettlebell in each hand with your arms at your sides. Raise your arms straight out in front of you, keeping your elbows slightly bent, until your hands are at shoulder height. Then lower the kettlebells back down and repeat for the desired number of reps.

7.Kettlebell High Pull

The kettlebell high pull is a dynamic workout that exercises the entire shoulder complex, as well as your legs and core. It helps to improve power and explosiveness while also increasing shoulder mobility.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Traps, Core, Glutes, Hamstrings

How to Perform: Start with the kettlebell between your feet and hinge at the hips to swing the kettlebell back. Use your hips and legs to drive the kettlebell forward, then pull it up to the racked position. From there, use your momentum to pull the kettlebell up towards your chin, keeping your elbows high. Finally, lower the kettlebell back down and repeat for the desired number of reps.

8.Kettlebell Upright Row

The kettlebell upright row is a great workout that exercises the lateral deltoid in the shoulder, as well as the traps and rhomboids. It helps to improve shoulder strength and stability.

Body Part Trained: Lateral Deltoid, Traps, Rhomboids

How to Perform: Hold a kettlebell in each hand with your palms facing your body. Pull the kettlebells up towards your chest, keeping your elbows high and close to your body. Then lower the kettlebells back down and repeat for the desired number of reps.

9.Kettlebell Reverse Fly

The kettlebell reverse fly targets the posterior deltoid, which is responsible for lifting your arms to the back. It helps to improve shoulder strength and stability.

Body Part Trained: Posterior Deltoid, Rhomboids

How to Perform: Hold a kettlebell in each hand and hinge at the hips, allowing the kettlebells to hang down towards the floor. Raise your arms out to the side, keeping your elbows slightly bent, until your hands are at shoulder height. Finally, lower the kettlebells back down and repeat for the desired number of reps.

10.Kettlebell Renegade Row

The kettlebell renegade row is a challenging workout that exercises the entire shoulder complex, as well as your core and back muscles. It helps to improve overall strength and stability.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Rhomboids, Latissimus Dorsi, Core

How to Perform: Start in a plank position with your hands on the kettlebells. Pull one kettlebell up towards your chest, keeping your elbow close to your body. Then lower the kettlebell back down and repeat on the other side. Alternate sides for the desired number of reps.

11.Kettlebell Push Press

The kettlebell push press is a great workout and exercise for building power and explosiveness in the shoulders, while also working the legs and core. It helps to improve overall strength and conditioning.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Triceps, Quads, Core

How to Perform: Start with the kettlebell in the racked position. Dip down slightly at the knees, then use your legs and core to help drive the kettlebell up overhead. Lower the kettlebell back down to the racked position and repeat for the desired number of reps.

12.Kettlebell Turkish Get-Up

The kettlebell Turkish get-up is a full-body workout that targets the entire shoulder complex, and exercises your core, hips, and legs. Therefore, it helps to improve stability, mobility, and strength.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Traps, Rhomboids, Core, Glutes, Hamstrings

How to Perform: Start lying on your back with one arm extended straight up holding the kettlebell. Use your free hand to prop yourself up onto your elbow, then onto your hand. From there, lift your hips up off the ground and sweep your leg through to a kneeling position. Stand up, then reverse the movement to return to the starting position. Repeat on the other side for the desired number of reps.

13.Kettlebell Around the World

The kettlebell around the world is a great workout for improving shoulder mobility and stability, as well as coordination and balance.

Body Part Trained: Anterior, Lateral, and Posterior Deltoids, Rotator Cuff Muscles, Core

How to Perform: Hold a kettlebell in both hands and circle it around your head, passing it behind your neck and back around to the front. Keep your elbows slightly bent and your core engaged throughout the movement. Repeat in the opposite direction for the desired number of reps.

Reps and Sets

The number of reps and sets you perform during your kettlebell shoulder workout will depend on your fitness level and goals. As a general guideline, aim for 8-12 reps per set and perform 2-4 sets of each exercise.

If you’re new to kettlebell training or strength training in general, start with a lighter weight and focus on proper form before increasing the weight or volume. Gradually increase the weight and number of sets over time as your strength and endurance improve.

You can structure your kettlebell workout in different ways depending on your shoulder goals. Here are two examples:

• Full Shoulder Workout: Perform all 13 exercises listed in this post, 2-4 sets of each exercise, with 1-2 minutes of rest between sets.
• Shoulder Finisher: Choose 3-5 exercises from the list and perform them as a circuit, 2-4 sets of each exercise with minimal rest between sets. This is a great way to finish off your shoulder workout and add some extra volume.

Remember to listen to your body and adjust the reps and sets as needed. If you feel fatigued or experience pain, stop the exercise and rest. Always prioritize safety and proper form over lifting heavy weights or doing more reps than you can handle.

How Often Should You Train the Shoulders?

It’s important to allow your muscles time to rest and recover after a kettlebell workout, so you shouldn’t train your shoulders every day. Aim to train your shoulders 2-3 times per week, with at least one day of rest in between workouts. This will give your muscles time to recover and grow stronger.

Safety Tips

When performing any exercise, safety should always be a top priority. Here are some tips to help you stay safe while doing kettlebell shoulder exercises:

• Start with a light weight and focus on proper form before progressing to heavier weights.
• Keep your core engaged throughout the movement to help stabilize your spine.
• Don’t allow your shoulders to round forward or your neck to jut forward.
• If you feel any pain or discomfort, stop the exercise and consult a medical professional.

Shoulder Stretches

Shoulder stretches are essential to prevent injury and improve your overall flexibility and mobility. Here are some great stretches you can incorporate into your kettlebell shoulder workout routine:

1. Doorway stretch: Stand in a doorway with your arms bent at 90 degrees and your elbows at shoulder height. Place your forearms against the door frame and lean forward until you feel a stretch in your chest and shoulders. Hold for 30 seconds and repeat.
2. Shoulder circles: Stand with your feet shoulder-width apart and your arms hanging by your sides. Slowly circle your shoulders forwards, then backwards, making sure to keep your movements controlled and smooth. Repeat for 10-15 repetitions.
3. Thread the needle stretch: Begin in a tabletop position on your hands and knees. Reach your left arm underneath your right arm and thread it through, resting your left shoulder and temple on the ground. Hold for 30 seconds and then repeat on the other side.
4. Arm circles: Stand with your feet shoulder-width apart and your arms extended straight out to the sides. Slowly make small circles with your arms, gradually increasing the size of the circles. Repeat for 10-15 repetitions.
5. Puppy pose: Begin in a tabletop position on your hands and knees. Walk your hands forward and lower your chest towards the ground, keeping your hips over your knees. Extend your arms out in front of you and relax your head and neck. Hold for 30 seconds.

Incorporating these stretches into your kettlebell shoulder workout routine can help improve your flexibility, mobility, and overall shoulder health. Make sure to stretch before and after your workout to prevent injury and improve your recovery time.

FAQ

Q: How heavy should my kettlebell be for shoulder exercises?

A: The weight of your kettlebell will depend on your workout intensity and shoulder size goal. If you’re new to kettlebell training, start with a lighter weight and focus on proper form before increasing the weight. Besides, as you progress, gradually increase the weight and challenge yourself. A good starting weight for most people is 8-12 kg (18-26 lbs) for overhead exercises and 12-16 kg (26-35 lbs) for other exercises.

Q: What if I have shoulder pain or injuries?

A: If you have any existing shoulder pain or injuries, it’s important to consult a medical professional before attempting any new exercises. They can help you determine if kettlebell shoulder exercises are safe for you and provide modifications as needed.

Q: Can I perform kettlebell shoulder exercises if I have a shoulder impingement?

A: If you have a shoulder impingement, it’s important to consult a medical professional before attempting any new exercises. They can help you determine if kettlebell workout is safe to exercise your shoulder for you and provide modifications as needed. In general, exercises that involve overhead movements may exacerbate shoulder impingement, so it’s important to start with a lighter weight and focus on proper form.

Q: How can I prevent shoulder injuries during kettlebell exercises?

A: To prevent shoulder injuries during kettlebell exercises, focus on proper form, start with a lighter weight, and gradually increase the weight and volume over time. Avoid using momentum to lift the weight and engage your core and glutes to stabilize your body. It’s also important to warm up properly before your workout and stretch your shoulders after your workout.

Q: Can kettlebell shoulder exercises help me improve my posture?

A: Yes, kettlebell workouts that exercises the shoulders can help improve your posture by strengthening the muscles in your upper back and shoulders. Exercises such as the bent over row and the kettlebell swing can help improve your shoulder blade stability and promote proper alignment of your spine. However, it’s important to also address other factors that may be contributing to poor posture, such as sitting for prolonged periods of time or a weak core.

Q: Can kettlebell shoulder exercises help me increase my bench press?

A: Yes, kettlebell shoulder exercises can help increase your bench press by strengthening the muscles in your shoulders, upper back, and chest. Exercises such as the kettlebell press and the push press can improve your pressing strength and stability. However, it’s important to also incorporate other exercises that target your chest and triceps, as the bench press is a compound movement that involves multiple muscle groups.

Q: Can kettlebell shoulder exercises help me improve my sports performance?

A: Yes, kettlebell workouts that exercises the shoulders can help improve your sports performance by strengthening the muscles in your upper body and improving your shoulder stability and mobility. This can be particularly beneficial for sports that require throwing, swinging, or hitting, such as baseball, golf, or tennis. However, it’s important to also incorporate exercises that target your lower body and core, as sports performance requires a well-rounded approach to training.

Summary

Incorporating kettlebell shoulder exercises into your workout routine can help you build strength, improve mobility, and reduce the risk of injury. The 13 exercises outlined in this post target all three parts of the shoulder complex and can be modified to suit different fitness levels. However, remember to prioritize safety by starting with a light weight, focusing on proper form, and consulting a medical professional if you have any existing injuries or pain. With consistent training and dedication, you can achieve strong, stable, and healthy shoulders.