How to build strong shoulders? 5 effective kettlebell exercises

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The projectile helps athletes maintain excellent form and high endurance.

What exercises with kettlebells to do to strengthen the shoulders? What is so special about shoulder training?

If you want to build strong shoulders, use kettlebell exercises. This sports equipment is designed to develop strength, strengthen ligaments and tendons. This is why many athletes like it so much. One of the brightest representatives of old-school strong men, who constantly demonstrate the versatility and coldness of the kettlebell – Victor Blud. The athlete has repeatedly noted that thanks to this projectile he is able to maintain a phenomenal shape and high strength indicators.

What is important to know about shoulder training?

he shoulder muscles are the anterior, middle and posterior deltoids. Each segment has its own exercises. Build the training process to involve everyone. The shoulder muscles are actively included when we train the chest, back, trapezius and other muscles. Therefore, it is very important to distribute the training load correctly and choose a day to pump the deltas so that they have time to recover. If the shoulders are constantly overworked, there will be no growth. A few workouts a week will suffice.

Kettlebell standing pressure

The exercise engages all segments of the shoulders and triceps.

Technical:

  • stand straight with a slight arch in the lower back; –
  • Raise the kettlebell in front of you so that it rests on your forearm. The fist points up and the elbow points down;
  • while exhaling, lift the weight over your head in a vigorous motion;
  • while inhaling, slowly lower the projectile to its original position;
  • lift the weight due to the strength of the arms, without squeezing the legs and swinging the body.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Raise the kettlebell in front of you to a standing position

The front and middle parts of the shoulders are involved in the work.

Technical:

  • stand straight with a slight arch in the lower back;
  • take the weight in your hands so that it is in front of your thigh;
  • while exhaling, with a vigorous motion, lift your arm to shoulder height;
  • while inhaling, slowly lower your hand to its original position;
  • lift the projectile with the strength of your hands, without swinging your body.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Raise your arms along the sides of a slope.

The exercise encourages the back of the shoulders and trapezius muscles.

Technical:

  • lean forward so that your upper body is parallel to the floor. The back is straight, with a slight curvature in the lower back;
  • in the starting position, the manuals hang from the outstretched arms. Feet shoulder-width apart;
  • exhale, extend the dumbbells to the sides with a vigorous motion, try to raise your arms so that they are parallel to the floor;
  • As you inhale, slowly return your arms to the starting position.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Lift your arms to the sides while standing.

The exercise engages the middle part of the shoulders.

Technical:

  • stand straight with a slight arch in the lower back;
  • in the starting position, the manuals hang from the slightly bent arms, and touch the side of the thigh. Legs narrower than shoulder width;
  • exhale, stretch your arms to the sides with a vigorous motion, try not to lay them parallel to the floor;
  • while inhaling, slowly lower your hands to the starting position;
  • lift the projectile with the strength of your arms, without swinging your body and legs.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Kettlebell Snatch

All the muscles of the body are involved in the work.

Technical:

  • take the kettlebell with one hand. Bend your legs at the knees and place them wider than your shoulders. The kettlebell should move freely between the legs during exercise;
  • on exhalation, with a vigorous movement, push the weight with the insert from the hips, stretching the legs;
  • when the weight is at the navel, pull it towards you and up;
  • When the kettlebell reaches head height, push your hand forward and up so that it rests on your forearm. Kettlebell, arm and body will be on the same line;
  • While inhaling, lower the weight so that it slides off the forearm, bend the elbow and knees. Stop the kettlebell movement with the strength of your hips.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Be sure to pay attention to the technique of each exercise. Polish it with a light weight and only then take a heavy one. The shoulder joint is one of the most fragile and complex joints in the body, which is why athletes often injure themselves in the pursuit of a quick result. Take care of your body during your workouts!