Kettlebell Shoulders Workout for Beginners
A kettlebell shoulders workout for beginners that you can do with one kettlebell. 5 exercises, about 31 minutes, targeting shoulders.
| Level | Beginner |
| Equipment | Kettlebell |
| Time | About 31 minutes |
| Muscles | Shoulders |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Kettlebell Pirate Ships | 3 × 10 |
| 2. Kettlebell Thruster | 3 × 10 |
| 3. Kettlebell Arnold Press | 3 × 10 |
| 4. Kettlebell Turkish Get-Up (Lunge style) | 3 × 10 / side |
| 5. One-Arm Kettlebell Military Press To The Side | 3 × 10 / side |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Kettlebell Pirate Ships
With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
2. Kettlebell Thruster
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
3. Kettlebell Arnold Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward. Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
4. Kettlebell Turkish Get-Up (Lunge style)
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
5. One-Arm Kettlebell Military Press To The Side
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position. Look at the kettlebell and press it up and out until it is locked out overhead.
Weekly plans that use this workout
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Gear for this workout
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.