Build Superhero Delts with this lightweight Kettlebell Finisher
Hunting for wide, broad shoulders very often involves heavy pressure over the head and a lot of strain on your deltoids. But very often your shoulders have already been strained a lot from other workouts.
This is the biggest problem with direct shoulder training: a lot of times it’s too much for your poor shoulders. The shoulders play a key role in chest and back workouts, and they work harder than you think when you squat and lift the dummy, helping to stabilize bars, kettlebells, and dumbbells. And that means they don’t always need the extra stimulus that comes with constant overhead pressure, especially if you want to stay healthy for the long haul.
However, a light shoulder workout can help get the blood flowing through your shoulders without straining them tremendously. And that’s the name of the game with this simple kettlebell shoulder pump move from Men’s health fitness director Ebenezer Samuel, CSCS “Our goal here,” says Samuel, “is to stimulate our shoulders without crushing them with titanic weights. We will however isolate the lateral head from our shoulders and push it to its limit.”
You will need kettlebells that are lighter than the ones you’ve ever used for a shoulder exercise for this one; in fact, Samuel filmed it with a simple set of 10 pound bells. But the move will always set your shoulders on fire. “This is because you create a harder lever for your shoulders from the start,” says Samuel, “then that lever is easier as you go.”
- Stand upright with kettlebells by your side. Firmly grasp the kettlebells and make sure the weight of the bell is aligned with your forearm.
- Squeeze your abs, squeeze your shoulder blades, and do a side lift, making sure to keep the weights lightly in front of your torso. Pause up, then down with control. As you make these increases, firmly grip the bells so that the resistance is beyond your hands, not below. Do 8 to 10 repetitions.
- Loosen your grip on the bells and resume doing side elevations, letting the weight stay below your wrists. Do as many reps as possible.
- It is 1 set. Do 3 to 5 sets.
This lightweight kettlebell shoulder finisher can be used in a number of ways during your workouts, but definitely keep it when you finish your workouts. You can use it at the end of a whole body workout or at the end of a daylong workout. “Don’t underestimate it the night before either,” Samuel said. “Your shoulders can be trained on the day of return in general.” You can also use it for an arm day, and because the resistance is so light, it can be used for multiple days in a training split. Whichever way you use it, remember to keep the weights light; Because it also presents a challenge for your forearms, you won’t be able to attack it with your heaviest loads.
For more of Samuel’s tips and routines, check out our full list of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s Program all weapons.
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