1. Shoulder Shrugs
When it comes to kettlebell exercises for the shoulders, it doesn't get more basic than the shoulder shrug. Remember, before beginning your routine, choose the right weight for you. make sure that your kettlebells are heavy enough to give you a workout but not so heavy as you cause strain. Don't be afraid to swap weights depending on your specific exercise, for example, you may be able to use heavier kettlebells for the shrug but will need lighter weights for the renegade row. To do kettlebell shrugs, simply hold a kettlebell in each hand, turing your palms towards your body. Make sure that your spine is straight and your shoulder blades pulling in and lift your shoulders to your ears slowly and then lower again gently. Perform two to three sets of ten to fifteen shrugs.
2. A Simple Snatch
When learning to do kettlebell shoulder exercises, the snatch is one of the most common, as it strengthens the shoulder and increases range of motion. To begin the kettlebell snatch, stand with your feet a bit less than shoulder-width apart, setting the kettlebell between your legs. Bend the knees as you push your buttocks back. Looking straight forward, reach down with your right hand to grip the kettlebell handle. Inhale deeply and as you exhale, lift the kettlebell, swinging it back between your legs and then push into your feet as the kettlebell moves forward and up. Keep your arm straight until it is horizontal to the ground and then pull the kettlebell in towards your shoulder quickly. As you pull in, open your hand slightly so that the handle of the kettle bell can gently roll onto your forearm. Complete the snatch by pushing the kettlebell straight up to the ceiling. Lower again to your shoulder and bend and squat, swinging the weight between your legs and repeating the snatch five to ten times before repeating with the left arm.
3. Rows for Renegades
A quick yet challenging way to strengthen both the front and back of the shoulders is with renegade kettlebell rows. Set two kettlebells a bit closer than shoulder width apart and rest on your knees, gripping the handles firmly. Lift your knees so that your body is in a straight light, arms just below your shoulders as you rest on toes and kettlebells. Press your right hand into the kettlebell handle and then gently lift the left kettlebell to your chest. Lower the weight with slow, controlled motion and repeat on the right side. This is a challenging exercise, so start with five lifts on each side and just one to two sets, gradually building up to two to three sets of ten to fifteen lifts with each arm.
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