Kettlebell Shoulders Workout for Intermediate
A kettlebell shoulders workout for intermediate that you can do with one kettlebell. 6 exercises, about 47 minutes, targeting shoulders.
| Level | Intermediate |
| Equipment | Kettlebell |
| Time | About 47 minutes |
| Muscles | Shoulders |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Kettlebell Seated Press | 4 × 8–12 |
| 2. Kettlebell Turkish Get-Up (Squat style) | 4 × 8–12 |
| 3. Double Kettlebell Jerk | 4 × 8–12 |
| 4. Two-Arm Kettlebell Clean | 4 × 8–12 |
| 5. Kettlebell Thruster | 4 × 8–12 |
| 6. One-Arm Kettlebell Military Press To The Side | 4 × 8–12 / 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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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 Seated Press
Sit on the floor and spread your legs out comfortably. Clean one kettlebell to your shoulder.
2. Kettlebell Turkish Get-Up (Squat 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.
3. Double Kettlebell Jerk
Hold a kettlebell by the handle in each hand. 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, so that the palms face forward. This will be your starting position.
4. Two-Arm Kettlebell Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
5. 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.
6. 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.