The 4 best kettlebell exercises for men that will make your shoulders look bigger

The 4 best kettlebell exercises for men that will make your shoulders look bigger

Training with this equipment is great for increasing muscle mass and the body as a whole.

Fitness trainer

If you want to pump up powerful shoulders, use exercises with kettlebells. With adequate load and proper technique, you will increase your strength and add muscle mass. Also, this sports projectile effectively strengthens ligaments and tendons.

Shoulder muscles consist of three heads – anterior, middle and posterior delts. For each segment are designed for different exercises. In this article, we will help you build exercises with kettlebells so that all three segments of the shoulder muscles are involved.

What is important to know before working out?

Studies have shown that kettlebell exercises have a positive effect on human health. Kettlebell swings are proven to be a compound exercise that has a positive effect on the cardiovascular system and strength.

However, be careful when performing shoulder exercises with kettlebells. Our spine receives a serious compression load on the lumbar spine. Therefore, before you start exercising, make sure that you do not have any lumbar problems.

Shoulder muscles are actively engaged when we work the chest and trapezius. Therefore, it is very important to correctly distribute the training load and choose a day to pump delts, so that they have time to recover from the last training. If the shoulders are constantly overworked, there will be no growth. A couple of workouts in seven days will be more than enough.

Best shoulder exercises with kettlebells

Standing kettlebell press

This exercise involves all segments of the shoulders and triceps.

Teknik

• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back.
• Lift the weight in front of you so that it rests on your shoulder. Your fist is pointing up and your elbow is pointing down. The hand should be an extension of the forearm. Do not bend it.
• As you exhale, lift the weight up over your head with a powerful movement so that your fist looks backwards.
• As you inhale, smoothly bend the arm at the elbow and lower the projectile to the starting position.
• It is important to lift the weight due to the strength of your arms, without pushing with your legs and rocking the body.

Perform three approaches for 10-12 times. Rest between approaches – two minutes.

Kettlebell lifting in front of you standing with two hands

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

Teknik

• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back.
• Firmly grasp the weight with both hands.
• As you exhale, powerfully lift your straight arms to parallel with the floor.
• As you inhale, smoothly lower your arms to the starting position. Do not relax your back.
• Lift the projectile due to the strength of your arms, without rocking the body.

Perform three approaches for 10-12 times. Rest between approaches – two minutes.

Kettlebell swings

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

Teknik

• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back.
• Grip the weight firmly with both hands.
• Starting position: bend your legs at the knees and place them wider than your shoulders. The kettlebell should move freely between your legs during the exercise.
• As you exhale, push the kettlebell out with a powerful movement using the strength of your hips and arms until it is parallel to the floor.
• As you inhale, smoothly lower your arms with the kettlebell to the starting position. Do not relax your back. It is important that it should be flat as the kettlebell moves downward.

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

Kettlebell jerk

All muscles of the body are involved in the work.

Teknik

• Take the kettlebell with one hand closer to the edge of the handle. This will help you keep the hand in the correct position. The hand should be an extension of the forearm. Do not bend it.
• Bend your legs at the knees and place them wider than your shoulders. The kettlebell should move freely between your legs during the exercise.
• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back.
• As you exhale, push the kettlebell out with a powerful movement using the strength of your hips, straightening your legs.
• When the kettlebell is at your navel, pull it toward you and upward.
• When the kettlebell reaches the level of your head, push your arm forward and up so that it rests smoothly on your forearm. The kettlebell, arm and body will be in line.
• As you inhale, lower the kettlebell so that it slides off your forearm, bending your elbow and knees. Stop the movement of the kettlebell with the strength of your hips and back.

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 very fragile, so athletes often injure it in pursuit of quick results.