Beginner Kettlebell Shoulder Exercises, Press, Shrugs, Upright Rows, Front Raise, Clean, Swings. скачать в хорошем качестве

Beginner Kettlebell Shoulder Exercises, Press, Shrugs, Upright Rows, Front Raise, Clean, Swings.

‪@BRIGHTONKETTLEBELLS‬ https://brightonkettlebells.co.uk/ Beginner Shoulder workout using a single kettlebell. Try 10 reps of each exercises for three sets. As a beginner take as much rest as you need between sets. Exercises: 1. Halo 2. Shrugs 3. Front Raises 4. Two hand press 5. Two hand swings 6. Kettlebell clean 7. Upright rows Beginner Workout 1. Halo This move promotes mobility around the shoulder girdle, warming up the muscles for the work to come. Try to keep the kettlebell close to the head all the way around, with elbows tucked in, concentrating on how far down you can stretch the kettlebell behind the head whilst perforning a circle around the head both left and right. 2. Shrugs With two hands on the handle, raise your shoulders up towards the ears without bending your arms, before allowing the shoulders to drop down for a stretch. You will feel your traps burning towards the end! 3. Front Raises With straight arms, raise the kettlebell upwards till you can see through the hole in the handle in front of your head. This will target the anterior (front) head of the shoulders. Be sure to prevent any rocking of the body to stop you using your back muscles. 4. Two hand press This move will build confidence in holding a weight above your head, targeting the whole shoulder girdle. Keep your knees slightly bent throughout with elbows tucked in, locking out the elbows at the top of the movement. Slowly lower the weight to chest level, before going overhead again. 5. Two hand swings The king of kettlebell exercises, uses the posterior (rear) shoulder head to prevent the kettlebell from pulling you forward. Initiate the movement with explosive hip extensions, with a slight bend at the knee. Beware not to squat too much, or use the shoulders like you did in the Front raises, allowing the hips to do the work, whilst keeping the shoulders retracted. 6. Kettlebell clean This move not only teaches you how to “rack” the kettlebell, ready for single shoulder presses, but will train the upper back and rear shoulder heads which are essential for full shoulder development. Be explosive as you guide the kettlebell from the floor, to the rack position, neatly landing on the back of your forearm. Keep elbow tucked in, before guiding the kettlebell down to the floor again. 7. Upright rows If you’re a regular gym goer, this will feel familiar. Take the kettlebell from the a full hang at your hips, to your chin, leading with the elbows keeping the kettlebell close to your body. Keep knees “soft” to protect the back and to prevent rocking of the body. For online training or programming, get in touch! christian@brightonkettlebells.co.uk