Kettlebell shoulder flow

Kettlebell training has become a popular choice for those seeking to enhance their strength, stability, and mobility. When it comes to shoulder health, kettlebells offer unique advantages, allowing for dynamic movements that engage the shoulder joint and surrounding muscles. Whether you’re an athlete looking to improve performance or someone aiming to maintain joint health, incorporating kettlebell exercises into your routine can be highly beneficial.

In this blog post, we’ll explore a selection of kettlebell exercises designed specifically for the shoulders. These movements target key areas such as the rotator cuff, scapular stability, and shoulder mobility, helping you build strength and resilience. Before you dive into these exercises, ensure you’re familiar with kettlebell handling and technique, as proper form is essential for maximizing benefits and minimizing the risk of injury.

From the versatile arm bar to the focused serratus punch, each exercise is crafted to challenge your shoulders in different ways, providing a comprehensive approach to shoulder training. Let’s delve into these exercises and discover how kettlebells can take your shoulder fitness to the next level.

**Disclaimer** The information provided in this article is for educational and informational purposes only and is not intended as medical advice. Consult with a healthcare professional before beginning any new exercise program, particularly if you have any pre-existing medical conditions or injuries. The exercises described in this article may not be suitable for everyone, and individual results may vary. The author and publisher of this article are not responsible for any injury or harm that may result from performing these exercises. Use caution and perform exercises at your own risk.

Kettlebell shoulder flow

1. Side lying corkscrew
2. Kettlebell Arm Bar
3. Side lying shoulder “circles”
4. Floor press
5. Crooked arm bar
6. Dynamic shoulder stability from floor press

1. Side Lying Corkscrew

The side-lying corkscrew exercise primarily targets the rotator cuff muscles and improves shoulder stability and mobility.

Description:

• Starting Position: Lie on your side with a kettlebell in the top hand, arm extended towards the ceiling.
• Movement: Rotate your arm and shoulder, moving the kettlebell in a corkscrew motion. The movement should be slow and controlled, focusing on the rotation of the shoulder joint.
• Focus: Keep your core engaged and maintain a stable position throughout the exercise.

2. Kettlebell Arm Bar

This exercise enhances shoulder mobility and stability while engaging the core muscles.

Description:

• Starting Position: Lie on your back with a kettlebell in one hand, arm extended towards the ceiling.
• Movement: Slowly roll onto your side and then your stomach while keeping the kettlebell stable above you. Use your free arm and leg to stabilize your body as you roll.
• Focus: Keep your gaze on the kettlebell and maintain shoulder stability throughout the movement.

3. Side Lying Shoulder “Circles”

This exercise aims to increase shoulder mobility and flexibility by challenging the shoulder’s range of motion.

Description:

• Starting Position: Lie on your side with a kettlebell in the top hand, arm extended.
• Movement: Move your arm in a circular motion, drawing small to medium-sized circles in the air with the kettlebell.
• Focus: Keep the circles controlled and consistent, focusing on shoulder joint movement without involving the torso.

4. Floor Press

The floor press targets the chest, shoulders, and triceps while promoting shoulder stability.

Description:

• Starting Position: Lie on your back with a kettlebell in one hand, arm bent at the elbow and positioned next to your chest.
• Movement: Press the kettlebell straight up until your arm is fully extended. Lower the kettlebell back to the starting position.
• Focus: Keep your core engaged and shoulders stable. Avoid flaring your elbows out excessively.

5. Crooked Arm Bar/Short Arm Bar

This variation of the arm bar adds an element of rotation to increase shoulder mobility and control.

Description:

• Starting Position: Lie on your back with a kettlebell in one hand, arm extended towards the ceiling.
• Movement: Roll onto your side and stomach, similar to the kettlebell arm bar. Introduce a slight bend in the elbow to create a “crooked” arm position.
• Focus: Maintain stability in the shoulder and control the movement with your core muscles.

6. Dynamic Shoulder Stability from Floor Press

This exercise builds dynamic stability in the shoulder joint, focusing on the transition between positions.

Description:

• Starting Position: Begin in a floor press position with the bent elbow on the ground.
• Movement: Perform the take the same side leg and rotate it over to the other side of the body
• Focus: This focus on shoulder blade retraction and thoracic mobility.

My Tweak To This Kettlebell Shoulder Flow

Here is a tweak to the above shoulder flow. I added a couple of movements and :

1. Dynamic shoulder stability from floor press
2. Floor press
3. Supine – serratus punch
4. supine corkscrew
5. Kettlebell arm bar
6. Side lying cork screw
7. side lying shoulder circles
8. Crooked arm bar/short arm bar

1. Supine – Serratus Punch

The serratus punch targets the serratus anterior muscle, improving shoulder stability and function.

Description:

• Starting Position: Lie on your back with a kettlebell in one hand, arm extended towards the ceiling.
• Movement: Keeping your arm straight, punch the kettlebell towards the ceiling by protracting your shoulder blade. Return to the starting position.
• Focus: Focus on the movement of the shoulder blade and maintain a strong core.

2. Supine Corkscrew

This exercise combines the benefits of the corkscrew motion with a supine position for added shoulder stability.

Description:

• Starting Position: Lie on your back with a kettlebell in one hand, arm extended towards the ceiling.
• Movement: Rotate your arm and shoulder in a corkscrew motion, similar to the side-lying version but in a supine position.
• Focus: Maintain a controlled movement and ensure the shoulder joint remains stable.

These exercises aim to enhance shoulder strength, mobility, and stability, but it’s crucial to prioritize proper form and control to prevent injury. Adjust weights and repetitions according to your comfort and ability level.I have been playing around with this flow.  Here are some tweaks I have tried.

Here is another kettlebell shoulder flow version you can try

Struggling with shoulder pain or mobility issues? Don’t let discomfort hold you back. Book an appointment with our experienced team to get personalized advice and treatment tailored to your needs. Take the first step towards a pain-free life and improved shoulder health. Contact us today to schedule your consultation!

Originally posted on May 17, 2022 @ 4:38 pm