She Strengthens

Revolutionize Your Kettlebell Workout: 13 Exercises to Target Your Shoulders, Core, and Back

Are you tired of the same old kettlebell swings? Want to take your workout to the next level? Look no further! Certified personal trainer Kenny Santucci shares his top 13 exercises to target your shoulders, core, and back using a kettlebell.

The Benefits of Kettlebell Training

Kettlebell training is an effective way to improve overall strength, balance, and stability. By incorporating kettlebells into your workout routine, you can:

• Engage your posterior chain, including your back, shoulders, legs, and glutes
• Improve your balance and stability
• Increase your strength and endurance

Getting Started

Before you begin, make sure to choose an appropriate weight and focus on proper form. Start with a lighter weight and gradually increase as you become more comfortable with the exercises.

Exercise 1: Bottoms-Up Single-Arm Kettlebell Shoulder Press

Stand with your feet shoulder-width apart, holding the kettlebell in one hand with the bottom facing up. Bend your elbow to raise your fist to your shoulder, then extend your arm to press the kettlebell up towards the ceiling. Slowly lower and return to the starting position.

Exercise 2: Kettlebell Swing to Hold

Stand with your feet shoulder-width apart, holding the kettlebell in one hand. Hinge at your hips and swing the kettlebell between your legs, then drive your hips forward to stand up and bring the kettlebell to your shoulder. Balance and stabilize the kettlebell with the bottom facing up.

Exercise 3: Double Alternating Kettlebell Press

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with the bottoms facing up. Alternate arms, extending one arm to press the kettlebell up towards the ceiling while keeping the other arm still.

Exercise 4: Reverse Kettlebell Lunge

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with the bottoms facing up. Step back with one leg and bend your knees to 90 degrees, keeping your arms still. Push through your front heel to stand up and repeat on the other side.

Exercise 5: Kettlebell Double Floor Press

Sit on the floor with your knees bent and feet flat, holding a kettlebell in each hand with the bottoms facing up. Lean back and extend your arms to press the kettlebells up towards the ceiling. Lower back down and repeat.

Exercise 6: Side Plank Kettlebell Hold

Start in a side forearm plank, holding a kettlebell in one hand with the bottom facing up. Bend your elbow to balance the kettlebell, then extend your arm to press the kettlebell up towards the ceiling. Hold for 30 seconds and repeat on the other side.

Exercise 7: Overhead Kettlebell Hold

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with the bottom facing up. Bend your elbow to raise the kettlebell to shoulder height, then extend your arm to press the kettlebell up towards the ceiling. Hold for 30 seconds and repeat on the other side.

Exercise 8: Side Plank with Kettlebell Corkscrew Press

Start in a side forearm plank, holding a kettlebell in one hand with the bottom facing up. Bend your elbow to balance the kettlebell, then extend your arm to press the kettlebell up towards the ceiling while rotating your palm to face your feet. Lower back down and repeat on the other side.

Exercise 9: Squat with Single-Arm Kettlebell Hold

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with the bottom facing up. Bend your knees to squat, keeping your back straight and your chest lifted. Push through your heels to stand up and repeat.

Exercise 10: Double Static Kettlebell Hold

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with the bottoms facing up. Bend your elbows to 90 degrees and raise your arms to shoulder height. Hold for 30 seconds.

Exercise 11: Kettlebell Swing to Bottoms-Up

Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Hinge at your hips and swing the kettlebell between your legs, then drive your hips forward to stand up and bring the kettlebell to your shoulder. Balance and stabilize the kettlebell with the bottom facing up.

Exercise 12: Kettlebell Windmill with Overhead Hold

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with the bottom facing up. Bend your knees slightly and reach for the inside of your foot with your other hand. Stand up and repeat on the other side.

Exercise 13: Posting Position for Kettlebell Turkish Get-Up

Lie on your back with your legs bent and feet flat on the floor, holding a kettlebell in one hand with the bottom facing up. Push the kettlebell upwards and extend your arm straight up, bracing your core and bending your elbow to peel your shoulder up to sitting. Slowly lower back down and repeat.

Kettlebell Safety Tips

Remember to always prioritize safety when working out with kettlebells. Choose an appropriate weight, maintain correct form, and pick a kettlebell that you can grip double-handed. With these exercises and safety tips, you’re ready to take your kettlebell workout to the next level!