The Power of the Kettlebell in 3 Easy Shoulder Moves

posted by Omar White

Kettlebell complexes can be just as effective as staple compound exercises like push-ups and bench presses for building upper-body strength.

This three-move kettlebell complex is a full-body workout that targets the chest, shoulders, and arms. It's a great option for both experienced kettlebell users and beginners, but beginners should make sure to learn how to hold a kettlebell correctly to maximize their power output.

Here are the three exercises in the complex:

Kettlebell swing: Stand with your feet shoulder-width apart and hold a kettlebell by the handle with both hands in front of your thighs. Bend your knees and push your hips back to lower the kettlebell between your legs. Then, explosively extend your hips and swing the kettlebell up to chest height. Let the momentum carry the kettlebell back down to the starting position. Repeat for 10-12 repetitions.
Kettlebell clean and press: Stand with your feet shoulder-width apart and hold a kettlebell by the handle with one hand between your legs. Swing the kettlebell up to chest height, keeping your arm close to your body. Then, quickly turn your wrist over and press the kettlebell overhead. Lower the kettlebell back down to the starting position and repeat with the other arm. Continue alternating arms for 10-12 repetitions.
Kettlebell thruster: Stand with your feet shoulder-width apart and hold a kettlebell by the handle with both hands at chest height. Bend your knees and lower your body into a squat position. Then, explosively extend your legs and drive through your heels to stand up. As you stand up, press the kettlebells overhead. Lower the kettlebells back down to chest height and repeat for 10-12 repetitions.

To perform the complex, simply repeat the three exercises in order, one after the other, with no rest in between. Once you've completed all three exercises, rest for 1-2 minutes and then repeat the complex for 2-3 sets.

If you're new to kettlebells, start with a lighter weight and gradually increase the weight as you get stronger. And be sure to learn how to hold a kettlebell correctly to avoid injury.

Mastering the clean technique serves as an entry point to mastering more intricate lifts such as the clean and press, clean and squat, snatches, and others. It may require some time and practice to develop proficiency, but our top recommendation is to position the kettlebell gently against your wrist or forearm, avoiding any forceful impact on your arm. Maintain a smooth and fluid motion, and remember to transition seamlessly from the final clean into the initial push press.

Position the kettlebells securely on your shoulders, gently lifting your elbows. Assume a double kettlebell front squat stance, with your feet spaced hip-width or shoulder-width apart. Activate your core muscles and maintain an upright chest posture as you bend your knees and descend into a squat with a flat back. Pause briefly when your thighs are parallel to the floor, then push through your feet to rise up, simultaneously extending the kettlebells overhead into a press position.

End Result

Maintain a braced core and a neutral spine throughout each exercise. Utilize the same weight for both kettlebells, even if one side is weaker. This approach helps balance any asymmetries rather than favoring your stronger muscles.

If you find it challenging to lift the same weight on your weaker side, consider reducing the weight accordingly.

All three chest and shoulder exercises engage your muscles synergistically, fostering overall strength and resilience. Adjust the weight, repetitions, or sets to match your fitness level, and keep in mind that fatigue may set in as you progress through the sets, leading to less rest towards the end of your workout.