How to pump up powerful shoulders? 5 effective exercises with kettlebells

How to pump up powerful shoulders? 5 effective exercises with kettlebells

The apparatus helps athletes maintain excellent form and high strength performance.

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What exercises with kettlebells to do to pump up the shoulders? What is the peculiarity of shoulder training?

If you want to pump up powerful shoulders, use exercises with kettlebells. This sports projectile is designed to develop strength, strengthen ligaments and tendons. That is why it is so loved by many athletes. One of the brightest representatives of strongmen of the old school, who constantly proves the versatility and coolness of kettlebells – Victor Blud. The athlete has repeatedly noted that thanks to this projectile he manages to maintain a phenomenal form and high strength indicators.

What is important to know about shoulder training?

Shoulder muscles are the anterior, middle and posterior delts. There are different exercises for each segment. Build your training process in such a way as to utilize them all. Shoulder muscles are actively engaged when we work 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 delts so that they have time to recover. If the shoulders are constantly overworked, there will be no growth. A couple of workouts a week will be enough for you.

Standing kettlebell press

This exercise involves all segments of the shoulders and triceps.

Technique:

• Stand up straight with a slight bend in the lower back.
• lift the kettlebell in front of you so that it rests on your forearm. The fist is directed upwards, and the elbow – downwards;
• exhale and lift the kettlebell up over your head with a powerful exhalation;
• as you inhale, gently lower the weight back to the starting position;
• lift the kettlebell by the strength of your arms, without pushing your legs and swaying the body.

Perform three approaches for 10-12 times. Rest between approaches – one minute.

Kettlebell lifting in front of you standing

In the work involves the front and middle parts of the shoulders.

Technique:

• Stand up straight with a slight bend in the lower back;
• take the kettlebell in your hands so that it is in front of your hip;
• as you exhale, lift your arm to shoulder level with a powerful movement;
• as you inhale, smoothly lower your arm back to the starting position;
• lift the projectile by the strength of your arms, without rocking the body.

Perform three approaches for 10-12 times. Rest between approaches – one minute.

Kettlebell jerk

All muscles of the body are involved in the work.

Technique:

• Take the kettlebell with one hand. Bend your legs at the knees and put them wider than shoulder width. The kettlebell should move freely between your legs during the exercise;
• as you exhale, push the kettlebell out with the force of your hips, straightening your legs;
• when the kettlebell is at the navel, pull it towards you and upwards;
• when the kettlebell reaches the level of your head, push your arm forward and up so that it rests on your forearm. The kettlebell, arm and body will be in line;
• as you inhale, lower the kettlebell so that it slides off the forearm, bending at the elbow and knees. Stop the movement of the kettlebell with the force of your hips.

Perform three approaches of 10-12 times. Rest between approaches – a minute.

Be sure to pay attention to the technique of each exercise. Hone it with a light weight and only then take a heavy one. The shoulder joint is one of the most fragile and complex in the body, so athletes often injure it in pursuit of quick results. Be aware of your body in your training!