The Kettlebell Workout That Will Seriously Build Your Shoulders


The shoulder press is an important part of traditional strength training routines. But heavy loads and form errors can cause exercise to put unnecessary pressure on your shoulder joints. To deal with injuries and build the strength and arm strength of a real deal. , Trade dumbbells for a kettlebell, and try the single-handed kettlebell presses on the bottles.

Given the skills needed to perform this move correctly, start with a much lower weight than using a basic shoulder press. “I have a 435-pound bench, but I only use 16kg of kettle when doing this,” says CJ McFarland, a strength and conditioning coach at Austin, TX.

In addition, you do not need heavy weight to build muscle with this move. This is because using only one arm to balance the inverted kettlebells forces you to activate your arm and shoulder cut stabilizer, resulting in severe irritation with minimal pressure. Is the result of Over time, this step will increase your total strength and reduce the chance of injury to your shoulders.

When you take this step, hold the kettlebell firmly in place to improve durability. Also, focus on keeping your core engaged and controlling your breathing. “It can keep your ribs down and keep your spine in a safe and neutral position,” says McFarland.

How did it happen?
1. Stand with your feet shoulder width apart and hold the kettlebell in one hand over your shoulder. Hold the kettlebell handle, position the kettlebell upside down, so the bell is pointing to the ceiling.
2. Keep your wrists straight and the kettlebell firm, pushing your arms straight up, elongating your elbows.
3. Carefully bend your elbows and put the kettlebell back at shoulder height.

Weight matters
Start with 4 to 12 kilograms of kettlebell. “Choose a weight that can have 6 to 10 reps with each arm, for 3 to 4 total sets,” McFarland says.

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