Shoulder exercises you can do using a kettlebell set.
Primary Muscle Group: Shoulders
Other Muscle Groups Worked in This Exercise: Biceps, Lats
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Primary Muscle Group: Shoulder
Other Muscle Groups Worked in This Exercise: Lats, Biceps
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Primary Muscle Group: Abdominals
Other Muscle Groups Worked in This Exercise: Quadriceps, Calves, Shoulders
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Primary Muscle Group: Shoulder
Other Muscle Groups Worked in This Exercise: Lats, Biceps
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Primary Muscle Group: Abdominals
Other Muscle Groups Worked in This Exercise: Hamstrings
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Primary Muscle Group: Lats
Other Muscle Groups Worked in This Exercise: Biceps
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Place two kettlebells between your feet. Bend your knees slightly, and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.
Primary Muscle Group: Chest
Other Muscle Groups Worked in This Exercise: Triceps, Shoulders
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Lie on the floor with one kettlebell in place on your chest. Extend leg on working side over leg on non-working side. Press into locked out position.
Primary Muscle Group: Lats
Other Muscle Groups Worked in This Exercise: Biceps
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position, grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.
Primary Muscle Group: Chest
Other Muscle Groups Worked in This Exercise: Triceps, Shoulders
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Primary Muscle Group: Lats
Other Muscle Groups Worked in This Exercise: Shoulder, Lower Body & Back
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Place kettlebell directly in front of your left foot and reach down after bending at the hips to grab the kettlebell. Begin your rowing motion with one arm upward while maintaining a level back position. When performing the row, on the down movement end up first to the left side of your shoe, then on the second repetition end up on the right side of the show and continue alternating.
Primary Muscle Group: Chest
Other Muscle Groups Worked in This Exercise: Triceps, Shoulders
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Primary Muscle Group: Lats
Other Muscle Groups Worked in This Exercise: Biceps
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.
Primary Muscle Group: Chest
Other Muscle Groups Worked in This Exercise: Triceps, Abdominals, Shoulders
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.
Primary Muscle Group: Abdominals
Other Muscle Groups Worked in This Exercise: Hamstrings, Shoulders, Glutes
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.