Exercise Tips

  • This is an advanced exercise- perform carefully
  • Keep your abs tight to protect your back
  • Bend to the side, not backward


This exercise targets your shoulders and provides a moderate cardio benefit. It also works your obliques.

Muscle Group

Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in your left hand, palm facing out, the larger part of the kettlebell hanging behind your hand. Extend your arm straight up, holding the kettlebell above your head.

  1. 1 Exhaling, slowly push your backside to the left, bending towards the right to touch your hand to the floor, keeping your arm extended above your head the entire time.
  2. 2 Inhale and slowly return to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat.

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