Kettlebell Shoulder Exercises
Kettlebell Shoulder Exercises
If you want to get bigger shoulders you should check out the kettlebell-focused shoulder exercises in our exercise guide.
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Bottoms Up Press
• Get into a half kneeling position.
• Hold a kettlebell with one hand.
• Bring the kettlebell to shoulder height and press it overhead, upside down.
WHY IT WORKS: Holding a kettlebell upside down increases the difficulty as the centre of mass is above your grip.
Clean and Press
• Start in a squat with the kettlebell on the floor.
• Grip the kettlebell in one hand, brace your core and pull the kettlebell to a front rack position.
•Extend, lifting the kettlebell overhead.
MUSCLES WORKED: This exercise works your legs, glutes, core, chest, back and arms.
Double Clean and Press
• Place two kettlebells on the floor.
• Squat down, grab the handles, and pull the kettlebells into a front rack position.
• Explode upright, pushing the weights overhead.
WHY IT WORKS: Performing this exercise with two kettlebells is more efficient and targets your core more.
Double Upright Row
• Hold two kettlebells, palms facing towards you body.
• Row the kettlebells upwards.
GET GOOD FORM: Keep your elbows high and your shoulders pulled back.
Front Raise
• Stand tall, holding a kettlebell at your waist, with your arms long.
• Lift your arms upright until the kettlebell is extended away from your chest.
VARIATION: By holding the top of the kettlebell handle with one hand, this can be a unilateral exercise.
Half Kneeling Shoulder Press
• Half kneel, holding a kettlebell in one hand.
• Move the kettlebell in front of your shoulder.
• Push it overhead until your arm is fully extended.
GET GOOD FORM: Keep your core braced throughout this exercise.
Halo
• Stand upright, holding a kettlebell in front of your face.
• Circle the weight around your head, holding it with both hands throughout.
TOP TIP: Make sure you do clockwise and anti-clockwise halos, to work both shoulders evenly.
Lateral Raise
• Stand upright, holding a kettlebell in one hand, by the side of your leg.
• Raise your arm until it is in line with your shoulder.
• Slowly lower the weight back down.
VARIATION: Push yourself even further by using a kettlebell in each hand.
Overhead Carry
• Hold a kettlebell in one hand, your arm fully extended to the sky.
• Walk forward, keeping your arm and torso still.
VARIATION: Increase the difficulty of this exercise by carrying kettlebells overhead in both hands.
Seated Single Shoulder Shrug
• Hold a Kettlebell with one hand.
• Shrug your shoulder towards your ear.
• Return to the starting position.
GET GOOD FORM: Keep your arm straight throughout the exercise.
Seated Shoulder Press
• Sit, with a kettlebell rested on one shoulder.
• Press it above your head, until your arm is straight.
• Lower it back to the starting position.
WHY IT WORKS: By eliminating any help from the legs, the shoulder muscles need to work harder, and will get stronger.
Seated Upright Single Row
• Hold a kettlebell in one hand and sit up straight.
• Slowly pull the kettlebell up to your chest.
• Return the kettlebell to the starting position.
VARIATION: You can also perform this exercise with a dumbbell.
Single Arm Shoulder Press
• Firmly grip the kettlebell handle and press it overhead.
• Lower the weight to your shoulder, with control.
TOP TIP: Keep your spine neutral and your core engaged.
Snatch
• Stand with your feet shoulder width apart.
• Hinge at the hips and explode, pulling the kettlebell up.
• Bend your elbow, guiding the weight straight up.
• Shift your hand under and lock your elbow.
TOP TIP: Focus on making the movement fluid.
Turkish Get Up
• Lie on your back, with your left foot planted.
• Holding a kettlebell in your left hand, point your arm towards the sky.
• Using your right leg and forearm for support, lift your shoulders and torso.
• Continue getting up, using your right leg and hand for support.
• Sweep the right leg under your torso and get into a half kneel. Lift your hand off the floor, and stand.
TOP TIP: Look at the kettlebell throughout the entire exercise.
Upright Row
• Stand tall, holding a kettlebell in both hands, with your arms relaxed.
• Pull the kettlebell up to your chest.
• Lower the weight to complete the rep.
TOP TIP: Lower the kettlebell with control to increase the exercise benefits.
Z Press
• Sit tall, legs straight in front of you and a Kettlebell in each hand.
•Push the weight overhead, and lock your elbows at the top of the movement.
• Hold for a moment before returning.
WHY IT WORKS: Using a kettlebell requires more shoulder and core mobility than a barbell Z press.
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