Introduction
Shoulder soreness or injury is a common occurrence, particularly when engaging in workouts or sports. The shoulders are the “core” and the most crucial joint in the body, playing a vital role in almost any type of exercise, such as bench presses, pull – ups, and barbell curls. To perform exercises properly and effectively, healthy shoulders are essential. The shoulder has a remarkable range of motion, and it’s important to maintain its flexibility, stability, and strength. Also, the complex muscle network in the shoulder needs to be well – balanced to reduce injury risks. Here are five of the best kettlebell or dumbbell exercises to prevent shoulder pain, dysfunction, and injury, and ensure good shoulder health and flexibility.
1. Turkish Get Up
This is one of the top training movements for enhancing and optimizing shoulder function due to its wide range of motion. To complete the Turkish get up, firmly hold the kettlebell and place it on the training – side shoulder. Push the kettlebell overhead while pressing the other hand firmly into the floor. Then, curl your elbows and hands upwards and lift the training – side knee close to the training arm. Next, lift your hips with the knee bent and use the other hand for support to lift the body. Sweep the other leg back into a lunge and stand up from the lunge position. Finally, drop down and return to the starting position. Switch sides and repeat at least 5 – 7 times on each side.
2. Kettlebell Windmill
The kettlebell windmill provides a dynamic range of motion, stability, and mobility. It benefits not only the shoulders but also the hips and spine. To perform it, place the kettlebell in front of your feet. Bring it up to your shoulders with the help of your legs and hips. Rotate your wrists with palms facing forward and push it overhead by extending your elbows. Ensure the kettlebell is always locked out. Push your hips out in the direction of the locked kettlebell and turn your feet out at a 45 – degree angle to the locked kettlebell arm. Bend your hips to one side, bring your hips out, and gradually lean until you can touch the ground with your other hand, keeping your eyes on the kettlebell. Pause and then return to the starting position. Repeat 3 – 5 times on each side.
3. Push – ups
The push – up kettlebell (or dumbbell) exercise is great for overall shoulder strength training while elevating the scapulae for maximum flexibility. Take a slightly heavier kettlebell and pull it up to shoulder height, using your legs and hips for power. Rotate your wrists so that your palms face inwards. Then, with the kettlebell, push it up and out until it locks overhead. Lower it to the shoulder position in a controlled way and repeat. Switch sides and do at least two sets of five reps on each side.
4. Kettlebell Swing
The kettlebell swing is a classic exercise that is highly effective for shoulder joint stability and maintaining the health of the glenohumeral head of the scapula. Stand over the kettlebell with your feet hip – width apart, chest up, and shoulders tucked back and down. Ensure the kettlebell is in line with the middle of your feet. Squat down, hold the kettlebell with palms facing you and thumbs loosely around the handle. Stand up, hold the kettlebell tightly, extend your arms, and tighten your shoulder blades and core. At the same time, relax your knees and shift your weight to your heels by moving your hips back and down. Then, with your hips powering up, allow the weight to swing upwards from your quads, keeping your core muscles contracted to chest height. As you swing, you will descend into a deep squat and then stand up straight. Do three sets of 10 – 15 reps each.
5. Kettlebell Snatches
Kettlebell snatches are a high – intensity exercise that works not only the shoulders but also the whole body, making it a powerful and dynamic workout. Grab the kettlebell and push it overhead to lock in position, keeping your arms straight and stable. If you can’t keep it straight, consider reducing the weight or doing more push – ups. The movement is fast, with the first joint movement coming from the hip joint. As you pull, keep the kettlebell close to your body and your elbows close to your chest. Then, do the standing row with your arms closer to your body and elbows raised. 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. It’s a combination of something like a high roll and a push – up. Do three sets of five reps each.
