Training your delts is a key part of building and carving your shoulders. Whether you are a training fanatic or developing your first training plan, the workouts below will help you meet your fitness goals.
kettlebell two arm military press
To perform the kettlebell two arm military press, start by standing upright with your feet shoulder-width apart. Hold a kettlebell in each hand at shoulder level, with your palms facing each other and elbows bent.
Engage your core and keep your back straight. This is your starting position.
Push the kettlebells up and overhead, extending your arms fully. Ensure your wrists are straight and the kettlebells are directly above your shoulders at the top of the movement.
Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
Ensure that your movements are controlled, and avoid arching your back as you press the kettlebells overhead.
Repeat the exercise for your desired number of repetitions.
This exercise primarily targets the deltoid muscles in your shoulders, but also works your triceps and upper back. Remember to choose a weight that is challenging but allows you to maintain good form throughout the exercise.
kettlebell two arm clean
1. Stand with your feet shoulder-width apart and place a kettlebell between your feet. The kettlebell should be in line with the middle of your feet.
2. Bend at your hips and knees and grasp the kettlebell with both hands. Your palms should be facing your body and your torso should be nearly parallel to the ground.
3. Keep your back straight and your core engaged. This is your starting position.
4. Begin the exercise by pulling the kettlebell off the floor and towards your chest. Keep your elbows close to your body as you do this.
5. As the kettlebell reaches your chest, quickly rotate your wrists so that your palms are facing away from you. The kettlebell should end up resting on the outside of your forearms.
6. Pause for a moment at the top of the movement, then slowly lower the kettlebell back to the starting position.
7. Repeat the movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Also, make sure to use your hips and legs to help lift the kettlebell, not just your arms. This will help target your delts more effectively.
kettlebell thruster
To perform the kettlebell thruster, start by standing tall with your feet shoulder-width apart. Hold a kettlebell in each hand at shoulder level, with your palms facing each other and elbows bent.
Begin the exercise by bending your knees and hips to lower your body into a squat position. Keep your chest up and your back straight. The kettlebells should remain at shoulder level.
Push through your heels to stand up out of the squat. As you rise, use the momentum to press the kettlebells directly overhead until your arms are fully extended. Your palms should still be facing each other at the top of the movement.
Lower the kettlebells back to shoulder level as you simultaneously bend your knees and hips to return to the squat position. This completes one rep.
Ensure to keep your core engaged throughout the exercise and avoid arching your back when pressing the kettlebells overhead.
Perform the desired number of repetitions for your workout. The kettlebell thruster is a compound exercise that targets the delts, but also works the legs and core.
kettlebell seesaw press
To perform the kettlebell seesaw press, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in each hand at shoulder level, with your palms facing each other.
2. Press one kettlebell overhead, fully extending your arm while keeping the other kettlebell at shoulder level. As you press the kettlebell, exhale and ensure your wrist is straight and your palm is facing forward.
3. Lower the raised kettlebell back to shoulder level while simultaneously pressing the other kettlebell overhead. This is the "seesaw" motion.
4. Continue alternating between each arm, maintaining a steady rhythm.
5. Keep your core engaged and your back straight throughout the exercise. Avoid leaning back or to the sides.
6. Perform the desired number of repetitions.
Remember, the kettlebell seesaw press is a compound exercise that targets the delts but also works the triceps and upper back. Always use a weight that is challenging but allows you to maintain proper form.
kettlebell seated two arm military press
1. Begin by sitting on a flat bench with your feet firmly planted on the ground. Make sure your back is straight and your core is engaged.
2. Hold a kettlebell in each hand at shoulder level. Your palms should be facing forward and your elbows should be bent at a 90-degree angle.
3. Push the kettlebells up towards the ceiling until your arms are fully extended. Make sure to keep your wrists straight and avoid locking your elbows.
4. Slowly lower the kettlebells back down to the starting position, maintaining control throughout the movement.
5. Repeat this process for your desired number of repetitions.
6. Remember to keep your core engaged throughout the exercise to maintain stability and protect your lower back.
7. It's important to use a weight that is challenging but allows you to maintain proper form throughout the exercise. If you find your form slipping, consider reducing the weight of the kettlebells.
8. This exercise can be performed in sets of 8-12 repetitions, depending on your fitness level and goals.
9. Always remember to breathe during the exercise. Inhale as you lower the kettlebells and exhale as you press them upwards.
10. The kettlebell seated two arm military press is a great exercise for targeting the delts, but it also works the triceps and upper back.
Remember, it's always important to warm up before starting any exercise routine and cool down afterwards.
kettlebell seated press
1. Begin by sitting on a flat bench with your feet firmly planted on the ground. Make sure your back is straight and your core is engaged.
2. Hold a kettlebell in each hand at shoulder level. Your palms should be facing forward and your elbows should be bent at a 90-degree angle.
3. Slowly press the kettlebells upward until your arms are fully extended. Make sure to keep your wrists straight and avoid locking your elbows.
4. Hold this position for a moment, then slowly lower the kettlebells back to the starting position. This completes one repetition.
5. Aim to complete 3 sets of 10-15 repetitions, ensuring to maintain proper form throughout.
6. Remember to breathe in as you lower the kettlebells and breathe out as you press them upward.
7. Always ensure to use a weight that is challenging but allows you to complete the exercise with proper form.
8. This exercise targets the deltoid muscles in your shoulders. Be sure to keep your core engaged throughout the exercise to protect your lower back.
9. As with any exercise, if you feel any pain or discomfort, stop immediately and consult with a fitness professional.
kettlebell pirate supper legs
To perform the Kettlebell Pirate Supper Legs exercise, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in each hand with your palms facing towards your body.
2. Bend your knees slightly and lean forward from your hips, keeping your back straight. This is your starting position.
3. Lift the kettlebells to the sides of your body, keeping your elbows slightly bent. Squeeze your shoulder blades together as you lift the kettlebells.
4. Lower the kettlebells back to the starting position in a controlled manner.
5. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that you are lifting the kettlebells using your delts and not your back or arms. This exercise is great for strengthening and toning your deltoid muscles.
kettlebell one arm snatch
1. Stand with your feet shoulder-width apart and place a kettlebell between your feet.
2. Bend your knees and squat down to grab the kettlebell with one hand. Make sure your back is straight and your chest is up.
3. Begin the exercise by driving through your heels to extend your hips and knees. As you do this, pull the kettlebell upwards. Keep your arm close to your body as you do this.
4. As the kettlebell reaches chest height, quickly rotate your hand and push it upwards, so your palm is facing forward. The kettlebell should end up overhead with your arm fully extended.
5. Hold this position for a second, then carefully reverse the motion to bring the kettlebell back down to the starting position.
6. Repeat the exercise for your desired number of repetitions, then switch to the other arm.
Remember to keep your core engaged throughout the exercise to maintain balance and control. Also, ensure that your movements are smooth and controlled to avoid injury.
kettlebell one arm push press
To perform the kettlebell one arm push press, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in one hand, with your palm facing forward and the kettlebell resting on your shoulder.
2. Bend your knees slightly, keeping your back straight. This is your starting position.
3. Push up through your heels and extend your legs while simultaneously pushing the kettlebell straight up overhead. Make sure to keep your core engaged and your wrist straight.
4. Lower the kettlebell back to your shoulder, controlling the movement and maintaining your balance.
5. Repeat the movement for your desired number of repetitions, then switch to the other arm.
Remember to keep your movements controlled and steady, and avoid locking your knees or elbows at any point during the exercise. This exercise targets the deltoid muscles in your shoulders, but also works your core and lower body.
kettlebell one arm military press to the side
To perform the kettlebell one arm military press to the side, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in one hand, with your palm facing forward and the kettlebell resting on the back of your wrist.
2. Bend your elbow and raise the kettlebell to shoulder height. This is your starting position.
3. Press the kettlebell upwards until your arm is fully extended. Ensure your wrist is straight and the kettlebell is directly above your shoulder.
4. As you press the kettlebell, turn your body to the side of the arm that is lifting the kettlebell. This will engage your delts more effectively.
5. Hold this position for a moment, then slowly lower the kettlebell back to the starting position while turning your body back to the front.
6. Repeat the exercise for your desired number of repetitions, then switch to the other arm.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure your movements are controlled and steady, avoiding any jerky motions.
kettlebell one arm jerk
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in one hand, with your palm facing forward and the kettlebell resting on the back of your forearm.
2. Bend your knees slightly and then quickly straighten them while simultaneously pushing the kettlebell overhead by extending your arm. This should be a quick, explosive movement.
3. As you push the kettlebell up, split your legs into a lunge position to help stabilize your body. Your front foot should be flat on the ground and your back foot should be on its toes.
4. Push yourself back up to a standing position while keeping the kettlebell overhead.
5. Lower the kettlebell back down to the starting position on the back of your forearm.
6. Repeat the exercise for your desired number of repetitions before switching to the other arm.
Remember to keep your core engaged throughout the exercise to help maintain balance and control. Also, ensure that your back is straight and you are not leaning to one side or the other. The power for the jerk should come from your legs and hips, not your arm or shoulder.
kettlebell one arm clean and jerk
1. Stand upright with your feet shoulder-width apart. Place a kettlebell between your feet on the floor.
2. Bend at your knees and hips to lower your body and grasp the kettlebell handle with one hand. Make sure your back is straight and your gaze is forward.
3. Quickly stand up while pulling the kettlebell upward to your shoulder. This is the "clean" part of the exercise. The kettlebell should end up in the "rack" position, resting on your forearm which is tucked close to your body, your elbow close to your torso.
4. Now, bend your knees slightly and then push upwards through your legs while using your shoulder muscles to press the kettlebell overhead until your arm is fully extended. This is the "jerk" part of the exercise.
5. Lower the kettlebell back down to the shoulder, then down to the floor in a controlled manner. This completes one repetition.
6. Repeat the exercise for your desired number of repetitions before switching to the other arm.
Remember to keep your core engaged throughout the exercise to maintain balance and control. Also, ensure that your movements are smooth and controlled to avoid injury.
kettlebell double snatch
1. Start by standing straight with your feet shoulder-width apart. Place two kettlebells between your feet.
2. Bend your knees slightly and hinge at your hips to lower your body and grab the kettlebells. Make sure your back is straight and your gaze is forward.
3. Now, explosively extend your hips and knees to swing the kettlebells up to shoulder height. This should be a fluid, powerful movement.
4. As the kettlebells reach shoulder height, quickly pull your body under the kettlebells by bending your knees and dropping into a squat position.
5. At the same time, pull the kettlebells overhead by extending your arms. The kettlebells should end up directly over your shoulders with your arms fully extended.
6. Stand up straight, pushing through your heels to come out of the squat position, while keeping the kettlebells overhead.
7. Lower the kettlebells back down to shoulder height, then down to the ground in a controlled manner, following the same path they took on the way up.
8. Repeat the movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure that the movement is controlled and fluid, not jerky. If you're new to this exercise, start with lighter weights to perfect your form before moving on to heavier kettlebells.
kettlebell double push press
To perform the kettlebell double push press, start by standing upright with your feet shoulder-width apart. Hold a kettlebell in each hand with your palms facing each other and your elbows bent. The kettlebells should be resting at shoulder height.
Engage your core and keep your back straight. This is your starting position. Now, slightly bend your knees and then quickly straighten them while simultaneously pushing the kettlebells overhead. Make sure to extend your arms fully, but avoid locking your elbows.
Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. This completes one repetition.
Ensure that you are using your legs and core to help drive the kettlebells up, not just your arms. This exercise primarily targets the deltoids, but also works the legs and core.
Remember to start with a lighter weight to master the form and prevent injury. As you get stronger and more comfortable with the movement, you can gradually increase the weight of the kettlebells. Aim for 3 sets of 8-12 repetitions.
kettlebell double jerk
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in each hand with your palms facing each other. The kettlebells should be resting on the outside of your forearms with your elbows close to your body.
2. Begin the exercise by bending your knees slightly and then quickly extending them, using the momentum to push the kettlebells up off your shoulders.
3. As the kettlebells rise, quickly bend your knees again and push your body upwards, extending your arms fully above your head. The kettlebells should be lifted overhead in a swift, explosive motion.
4. Hold this position for a second, ensuring your arms are straight and the kettlebells are stable.
5. Lower the kettlebells back to the starting position on your shoulders in a controlled manner, bending your knees slightly to absorb the impact.
6. Repeat the exercise for the desired number of repetitions.
Remember to keep your back straight and core engaged throughout the exercise. The movement should be fluid and controlled, not jerky. If you're new to this exercise, start with lighter weights to perfect your form before moving on to heavier kettlebells.
kettlebell arnold press
To perform the kettlebell Arnold press, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in each hand at shoulder level with your palms facing your body. This is your starting position.
2. Begin the exercise by pressing the kettlebells overhead while simultaneously rotating your wrists so that your palms face forward at the top of the movement.
3. Pause for a moment at the top, then reverse the movement, lowering the kettlebells back to the starting position while rotating your wrists so that your palms face your body again.
4. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Avoid using your back or legs to help lift the weight; the movement should be controlled by your shoulders and arms.
This exercise targets the deltoid muscles in your shoulders. Adjust the weight of the kettlebells as needed to suit your fitness level.
kettlebell alternating press
1. Start by standing tall with your feet shoulder-width apart. Hold a kettlebell in each hand at shoulder height, with your palms facing each other and elbows bent.
2. Engage your core and keep your back straight. This is your starting position.
3. Push one kettlebell up towards the ceiling until your arm is fully extended, while keeping the other kettlebell at shoulder height. Make sure to exhale as you perform this movement.
4. Slowly lower the kettlebell back to the starting position while inhaling.
5. Repeat the movement with the other arm. This completes one rep.
6. Continue alternating between each arm for the desired number of reps.
7. Make sure to keep your movements controlled, don't let the kettlebells sway or control your motion.
8. Keep your core engaged throughout the exercise to maintain balance and stability.
Remember, it's important to choose a weight that is challenging but allows you to maintain good form throughout the exercise.
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