A full-body kettlebell lift that builds shoulder strength, power, and coordination.
- +Builds full-body power
- +Trains shoulders and grip
- –Technique can be difficult
- –Can fatigue the lower back
This exercise targets:
Shoulders
Front Delts
Side Delts
Glutes
Glutes
Upper Back
Traps
Lats
Quadriceps
Quads
Hamstrings
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall with feet about shoulder-width apart, holding one kettlebell or dumbbell in one hand
- Hinge at the hips and swing the weight back between your legs
- Drive through your feet and hips to bring the weight upward
- Guide it close to your body into the rack position at your shoulder
- Keep your wrist straight, elbow tucked, and core tight
- Press the weight overhead until your arm is straight and stable
- Lower it carefully back to the shoulder, then return to the swing or floor
- Keep your back neutral and use a light weight while learning