When you want to work your muscles, you can choose from a variety of resistance equipment, such as barbells, dumbbells, resistance bands and kettlebells. You can use any of them to exercise your muscles in various ways. Jobe exercises focus specifically on the strength, conditioning and flexibility of the shoulder muscles. They are typically performed with dumbbells or resistance bands, but there are a few that could be performed with kettlebells.
Background
Jobe exercises were originally created by Dr. Frank Jobe, an orthopedic physician, to strengthen the musculature of the shoulders and upper back. They were originally used to rehabilitate the injured shoulders of baseball pitchers and therefore focus on all the muscles involved in the baseball pitch. Today, they are a part of a regular strength and conditioning program for baseball players, but they have also transitioned into the physical therapy setting for the general population. Kettlebells originated in Russia in 1704, and were originally used by Olympians. They have surged in popularity because of their extensive list of benefits for conditioning. The International Kettlebell and Fitness Federation lists improved strength, injury prevention, weight loss and enhanced athleticism as a few of these benefits.
Jobe Exercises
Jobe exercises refer to a series of shoulder exercises that are performed using a light form of resistance. They are performed in a variety of positions. The Jobe shoulder extension is performed lying face down on a bench. With a weight in one hand and that same arm hanging perpendicular to the floor, you simply move the weight straight back, keeping the arm fully extended, until the weight is beside the hip. The Jobe shoulder flexion exercise is performed seated or standing, with the arms hanging at your sides, palms facing your body. The exercise is performed by lifting the weight straight out and up, until your arm is straight out in front of you and parallel to the ground. The Richmond Bone and Joint Clinic also lists shoulder abduction and adduction, shoulder shrugs and arm raises as other Jobe exercises.
Kettlebell Training
You can use kettlebells for a variety of exercises, including some of the Jobe exercises. The International Kettlebell and Fitness Federation recommends using the traditional kettlebell movements, which it lists as the swing, clean, press, push press, jerk, snatch and squat. These traditional moves involve the legs, back, abdominals, arms, back and shoulders, which equates to a total body workout. The American Council on Exercise says that kettlebell training provides a much higher intensity workout compared to traditional strength training moves like those in the Jobe series.
Differences
The basic difference between Jobe exercises and kettlebells are that Jobe exercises refers to the actual movement patterns of the shoulder joint. Whereas kettlebells are a training tool typically used in a series of dynamic, total body movements. The movements in a traditional kettlebell workout are more dynamic compared to the Jobe exercises, therefore giving you a cardiovascular workout in addition to the strength training. However, kettlebells could be used during Jobe exercises as the form of resistance in order to add variety to the routine.
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