It is very common for your shoulders to be sore or injured, especially when you are working out. Whether working out or playing any kind of sport, your shoulders are the "Core" And they are the most important joint in the body. They help you in almost any type of exercise. Whether it's bench presses, pull-ups, barbell curls, etc.. You need healthy shoulders to perform your exercises properly and effectively.
When we look at the anatomy of the shoulder, it has a great range of motion and it's amazing that you should keep it as flexible, stable and strong as possible. In addition, the complex network of muscles in the shoulder must be properly balanced to minimise the risk of injury.
Having said that, here are 5 of the best and most effective exercises to perform using kettlebells or dumbbells to prevent shoulder pain, dysfunction and injury, and to ensure optimal shoulder health and proper flexibility.
1. Turkish get up
This is probably one of the best and most important training movements to enhance and optimise the function of the shoulder because of its wide range of motion.
How to complete the turkish get up
Hold the kettlebell firmly and place it on the shoulder on the training side. Now push the kettlebell overhead and press your other hand firmly into the floor. Then, curl your elbows and hands upwards and lift your knees on the training side up close to the training arm. Now lift your hips so that the knee remains bent while the other hand powers up for support to lift the body. Sweep the other leg back and do a lunge. Then stand up from the lunge position. Finally, drop down and return to the position you started in. Switch sides and repeat for at least 5-7 repetitions on each side. 2. Kettlebell windmill
This gives you a dynamic range of motion, stability, and mobility. As well as the shoulders, it is great for your hips and spine.
How to complete the kettlebell windmill
Place the kettlebell in front of your feet. Next, bring the kettlebell up to your shoulders and power through your legs and hips to assist. Rotate your wrists, keeping your palms facing forward, and push it overhead through elbow extension. Making sure the kettlebell is always locked out, push your hips outwards in the direction of the locked kettlebell and turn your feet outwards at a 45 degree angle to the locked kettlebell arm. Now, bend your hips to one side and bring your hips out, gradually leaning until you can touch the ground with your other hand. Keep your eyes on the kettlebell throughout. Pause for a second, then gradually return to the starting position. Repeat 3-5 times on each side. 3. Push-ups
The push up kettlebell (or dumbbell) exercise is perfect for overall shoulder strength training while elevating the scapulae for maximum flexibility.
How to complete the push press
Take a slightly heavier kettlebell and pull it up to shoulder height. As you pull it towards your shoulders, power through your legs and hips. Next, rotate your wrists so that your palms will be facing inwards. Finally, with the kettlebell, push it up and out until it locks overhead. Lower it to your shoulder position in a controlled manner and repeat. Switch sides and repeat. Do at least two sets of five reps on each side. 4. Kettlebell swing
This is a classic kettlebell exercise but is very effective for shoulder joint stability and keeping the glenohumeral head of the scapula healthy.
How the kettlebell swing is to be done
Stand over the kettlebell with your feet hip-width apart. Keep your chest up and your shoulders tucked back and down. Make sure the kettlebell is in line with the middle of your feet. Squat down and hold the kettlebell with your palms facing you and your thumbs loosely wrapped around the handle. Now stand up and hold the kettlebell tightly, keeping your arms extended while you tighten your shoulder blades and core. At the same time, relax your knees and shift your body weight to your heels by moving your hips back and down. Finally, across your heels, and with your hips firing up, allow the weight to swing upwards from your quads. Keep your core muscles contracted throughout the swing to chest height. As you swing the kettlebell, you will descend in a deep squat position, then stand up straight. Do three sets of 10-15 reps each. 5. Kettlebell snatches
This is a high intensity exercise where you work not only your shoulders but also your whole body. So it really is a powerful and dynamic workout.
How to complete the kettlebell snatch
Grab the kettlebell and push it overhead to lock you in position. Keep your arms straight and stable until we finally perform the exercise. If you can't keep it straight, consider lowering the weight or working on more push-ups. The movement must be very fast. The first joint movement comes from the hip joint. As you pull, pull it closer to your body, keeping your elbows close to your chest. Next, you will do the standing row. The arms will be closer to your body and the elbows raised, as if you were trying to hit someone behind you with your elbows. Try not to hold the kettlebell too tightly. By flipping your wrists and facing your hands forward while pushing overhead, your shoulder blades need to be locked. So basically, it's a combination of something like a high roll and a push up. Do three sets of five reps each.
