How to pump up your shoulders at home. Top shoulder exercises, how to quickly pump up your deltoids Exercises with weights for the shoulder girdle

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A kettlebell is a sports equipment for strength and cardio training, made in the shape of a sphere with a cast handle. Exercises with a kettlebell have their own characteristics and differ from those more familiar to us.

We offer you detailed material about the advantages and disadvantages of training with a kettlebell, as well as a selection of effective exercises with a kettlebell for strengthening muscles and burning fat.

Kettlebell: what is it for and effectiveness

Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour.

Kettlebell training develops strength, endurance, agility and balance while challenging both your muscles and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). In English, a kettlebell is called a kettlebell because it is shaped like a teapot.

Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes in both team and Olympic sports. Kettlebell exercises are often found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.

Features of kettlebell training

Kettlebell training is equally suitable for both men and women. Exercises with weights are especially often used in such areas as:

team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During a kettlebell exercise, you'll be focusing on the movements, not the muscles. Kettlebell training develops your functional strength, meaning it is more focused for learning motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities. This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not intended for bodybuilding or anabolic training. Kettlebell lifting helps accelerate muscle growth and shift stagnation in strength training, but it has virtually no effect on muscle growth. Basic exercises with a kettlebell do not involve an isolating load; they are aimed at improving functional fitness and explosive strength. Therefore, training with a kettlebell is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, and move the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, the maximum Large muscle groups are involved in the work: the back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell training is ideal for general fitness; basic kettlebell exercises help develop all major muscle groups at the same time. You can use a kettlebell for isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked out with a kettlebell at least once could feel the peculiarity of the load during the exercises. The unusual shape of the weight makes work the stabilizer muscles, working them through a wide range of movements. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizer muscles cause poor posture, as well as discomfort and pain in the neck, back and lower back. This is due to the fact that the back muscles are not able to properly support the spine.

So, during training with kettlebells they work especially actively:

leg muscles (quadriceps and adductors)
muscles of the back of the body (back, lower back, buttocks, hamstrings)
core muscles (abdominal muscles and stabilizer muscles)
shoulder girdle muscles

In order for your kettlebell training to be effective, It is very important to learn how to evenly distribute the load between the muscles of the back and legs. Many people make the mistake during kettlebell training by working intensively with their back and arms, without including their legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of your workouts, but can also lead to a back injury. It is the muscles of the thighs and buttocks that should provide the impulse for swinging and pushing movements, and not the muscles of the arms.

Are kettlebells effective for weight loss and muscle growth?

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of exercises with a kettlebell. It has been found that when performing exercises with a kettlebell, on average, you burn about 20 kcal per minute or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles are used, and also the high tempo at which kettlebell exercises are performed is maintained.

Therefore, training with kettlebells is very effective for losing weight and burning fat. If you want to reduce your fat percentage and strengthen your muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already involves cardio and strength training, you don’t have to add other classes to your plan.

But for muscle growth, training with kettlebells is not the best option. Kettlebell exercises help develop functional fitness and explosive strength, but for muscle growth it is better to use dumbbells and barbells. However, kettlebell exercises can help you avoid strength training plateaus and speed up muscle growth, so you can incorporate kettlebell training into your routine every 7-10 days.

Benefits of training with kettlebells:

Kettlebell training combines cardio and strength training, which means you will train less, but more effectively.
The kettlebell allows you to work efficiently on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.
Exercises with kettlebells perfectly train the heart muscle and develop endurance.
This is a fairly durable and wear-resistant projectile that will serve you for a very long time, unlike expanders, for example.
Kettlebell training helps build a lean, muscular body with toned muscles and minimal body fat.
Exercises with kettlebells involve a large number of muscles throughout the body at the same time, which means you can get in shape as quickly as possible.
Kettlebell training helps strengthen the muscular corset, which stabilizes your spine.
Exercises with kettlebells are aimed at developing agility, speed, and coordination, which is why they are so popular in team sports.
Kettlebell exercises strengthen tendons and ligaments, making joints stronger and less susceptible to injury.
The kettlebell helps improve mobility and range of motion without static positions or prolonged stretching.

Disadvantages of training with kettlebells:

The kettlebell is not the most effective tool for working on muscle growth.
High risk of injury, especially for those just starting to play sports.
Exercises with kettlebells put stress on your back, which can lead to spinal problems.
High-quality weights made of durable materials are quite expensive.

Kettlebell training is not recommended for those who have problems with the cardiovascular system, musculoskeletal system, injuries or recent surgeries. Before starting training with kettlebells, be sure to familiarize yourself with the correct technique for performing the exercises, and if necessary, consult a doctor.

Top 30 kettlebell exercises

We offer you a unique selection of exercises with kettlebells that will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.

Ready-made kettlebell lesson plan

We offer you a ready-made plan for training with kettlebells: for the upper body, for the lower body, for the abs and for the whole body . If you want to work on muscle mass, then perform no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and definition, then perform exercises for 15-20 repetitions with a medium weight.

If you set aside one day for kettlebell training and plan to train the whole body, you can perform all the suggested exercises in one approach. If you train the upper and lower body separately, you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

10-15 reps (each arm)

10-20 repetitions (can be from the knees)

Kettlebell pullover for triceps: 10-20 reps

Abdominal exercises with kettlebells:

10-15 reps (each side)

20-25 reps (each side)

10-15 reps (each side)

30 seconds (each side)

Kettlebell exercises for the lower body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Full body kettlebell exercises:

10-15 reps (each arm)

10-15 reps (each leg)

Be sure to warm up before your workout and cool down after your kettlebell workout. When preparing to perform exercises with a kettlebell, the muscles and ligaments should be well warmed up.
Choose the weight of the kettlebell based on your strength capabilities: the last repetition in the approach should be performed with maximum effort. You can start training with a 4 kg (for girls) and 8 kg (for men) weights, gradually increasing the weight of the apparatus.
If you already have sufficient training experience, then on average the recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.
During exercises with a kettlebell, keep your back straight and do not slouch. During squats, move your pelvis back to protect your lower back from injury.
Try to keep your hands in a neutral position, without any bending. You can use special wrist braces to help you support your joints.
Perform each exercise slowly while maintaining complete control. Do not swing the weight and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.
If you are working on muscle growth, you should not do kettlebell exercises more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help move the plateau and provoke muscle growth. But for anabolic training it is better to use dumbbells and a barbell.
If you have two kettlebells available, you can perform exercises using both kettlebells at the same time. Please note that in this case the kettlebells must be the same size to avoid imbalance in muscle development. Examples of exercises:

How to choose kettlebells

Whereas previously kettlebells were sold in weights of 4 kg, 16 kg, 24 kg and 32 kg, now you can find almost any kettlebell weight you want. The greater the weight of the weight, the higher its cost. Depending on the material used, weights are divided into plastic, neoprene, cast iron and steel.

1. Plastic weights

Ideal for training at home, they do not create much noise when colliding with a surface, and the furniture and floor will remain safe and sound. The downside of plastic weights is that their service life is shorter compared to, for example, cast iron or steel. Although if you buy plastic weights from trusted brands, they will last you a long time.

2. Cast iron weights

These weights are worth choosing for those who value reliable quality. Cast iron weights have high anti-corrosion properties, they are time-tested and will serve you for a long time. But if used carelessly, cast iron weights can scratch the floor or even cause injury to the user.

3. Steel weights

Weights made of chrome steel have a pleasant appearance and reliable construction. In addition, such weights are also available with collapsible design, which is very convenient from the point of view of weight regulation. The price of steel weights is slightly higher.

4. Neoprene weights

The special feature of this type of weights is the soft neoprene coating. Such weights are not so often found on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights are safer to use, they are better suited for home use and are cheaper. Cast iron and steel weights generally last longer and are more reliable over long periods of use.

If you are planning to purchase all-metal weights, it is better to get one that is covered with a rubber or vinyl coating to avoid scratching the floor and not creating too much noise. Weights are filled mainly with sand, cement and metal shavings.

Kettlebell training video

We offer you a selection of 15-40 minute workouts with a kettlebell for home that will help you strengthen your muscles and get rid of excess fat.

1. Full body kettlebell workout (40 minutes)

2. Full body kettlebell workout (30 minutes)

3. Full body kettlebell workout (15 minutes)

4. Interval training with kettlebells for girls (35 minutes)

5. Interval training with kettlebells for girls (20 minutes)

Kettlebells are simple, but very effective sports equipment for strengthening muscles, burning fat, increasing endurance, strengthening the cardiovascular system and the musculoskeletal system. Kettlebell exercises are a great addition to your workout routine, whether you're working on losing weight or building muscle.

One of the most difficult muscles to develop are the shoulder muscles. In order to pump up broad, beautifully shaped shoulders, it is necessary to carefully select a set of exercises in such a way as to engage all four muscle groups responsible for their formation: the anterior, middle and posterior deltoid and trapezius muscles. In this case, all exercises must be performed carefully, regularly and flawlessly. Therefore, it is very important to know how to pump up your shoulders correctly and carefully study the technique of doing the exercises so that the end result can please you. For clarity, watch the shoulder pumping video at the end of the article. You can also tone your shoulder muscles through special training, both in the gym and on your own using home remedies. There are enough ways to achieve this to be able to choose the appropriate option for yourself. The main exercises to help pump up your shoulders are:

Presses, which are basic for building muscle mass.
Arm swings are exercises aimed directly at the target muscle.

How to pump up your shoulders with dumbbells at home

Dumbbells are a universal sports equipment that helps tone any muscle group, and the shoulders are no exception in this case. Also, with the help of this sports equipment, everyone can pump up their shoulders at home.

Let's look at several effective exercises using these equipment:

Presses that work the lateral and anterior deltoid muscles. The dumbbells are picked up with an overhand grip and then slowly raised to shoulder level, then the hands are held in this position for a few seconds and the dumbbells are again raised up towards each other until they touch. Then the hands go back down.
Swings that work the middle deltoid muscle. Take dumbbells in your hands and bend forward until your body becomes parallel to the floor. After which the arms with sports equipment are extended forward and pulled up to a level just above the shoulders. Then, after a 5 second delay, the dumbbells are lowered down again.
Swings to develop the lateral shoulder muscles. Lying on your side, put one hand under your head and take a dumbbell in the other. Then we swing our arms from the leg to the head and back.
Swings to develop the anterior muscle. The exercise is performed standing. Take dumbbells in both hands and swing your arms in front of your chest.

How to quickly pump up your shoulders on the horizontal bar

The horizontal bar is also an excellent tool for toning the shoulder muscles. Exercises on this apparatus help strengthen both the trapezius and deltoid muscles, as well as increase the width of your shoulders.

You can work your shoulders on the horizontal bar using the following exercises:

We grab the bar of the horizontal bar with a narrow front grip, and bending a little in the back, we begin to do pull-ups, so that at the top point we try to touch the horizontal bar with our chest.
We take the crossbar of the sports equipment with a reverse medium grip and begin to perform incomplete pull-ups, while the legs should be perpendicular to the floor. Having fixed the position in this way, we raise the shoulder blades to the crossbar.

After a certain amount of training, pull-ups on the horizontal bar can be complicated and you can start tying a load to your legs. This is done to more effectively work the shoulder muscles.

We pump our shoulders with kettlebells at home

Kettlebell exercises are very effective for building mass in the deltoid muscles of the shoulders. They can be made at home. The most common presses for working these muscles are:

Feet are placed shoulder-width apart, weights are lifted closer to the shoulders. After which a breath is taken, and the weights smoothly rise up, linger for several seconds at the top point and also smoothly lower to their original position.
We sit on a chair, take a weight in one hand, bend it at the elbow so that the sports equipment is on the shoulder, and place the other on the belt. Then slowly raise your hand up, hold it at the top point and lower it again. We perform the exercise several times, change the position of the hands and perform the exercises for the other hand in the same way.
We lie down on a bench, take the weights in our hands and bend our elbows so that the weights are at shoulder level. Then we slowly raise the weights up, and after a few seconds of stopping we bend our arms again.

How to quickly pump up your shoulders with a barbell

Exercises with a barbell give very good results; they allow you to work all muscle groups of the shoulder.

We sit on a low table or bench and place the barbell on our shoulders, with our hands pointing forward. As you inhale, the projectile rises above your head, and as you exhale, it descends. Exercises work the trapezius muscles and the head of the deltoid. It is very important to keep your back straight when doing the press.
We take the “sitting on a bench” position and place the barbell on the chest, with the hands facing forward. As you inhale, we very smoothly lift it up, and as you exhale, slowly return it to your chest. In this way, the upper part of the trapezius muscle, the head of the deltoid and triceps are worked out.
We place our feet shoulder-width apart, keep our back straight, take the barbell from above with a medium overhand grip and place it to the hips. As you exhale, we lift the barbell to the chin, slowly carrying it along the torso, then smoothly return the sports equipment to the hips. This exercise, in addition to the deltoid and trapezius muscles, also engages the muscles of the forearm.

We swing our shoulders on the uneven bars

It is believed that it is quite difficult to pump up your shoulders on the uneven bars. Actually this is not true. With the correct technique of some special exercises, you can also get beautiful, toned shoulders as a result of training. The only disadvantage of the exercise is that it does not help increase shoulder width.

We grab the bars from above and place emphasis on them, while our arms should be straight and pressed to the body.
We bend forward slightly and very slowly bend our arms at the elbows and spread them to the sides. At the moment of strong tension of the pectoral muscles, we freeze for a few seconds.
Then we bring our elbows together, simultaneously slowly straightening them, and return to their original position.

This exercise allows you to work on muscle elasticity and, if desired, can be performed with additional weight that is attached to the belt.

Before any workout, it is very important not to forget to do a warm-up warm-up, which prepares the muscles for the load and makes the exercises more effective. For beginners, the number of exercises should be minimal and calculated as many times as endurance allows. And only after a certain amount of training can you begin to increase the loads and strive to do at least 6 repetitions in 3-4 approaches.

Video: how to pump up your shoulders at home

Pumping up your shoulders with kettlebells is not difficult, I know this from personal experience. The most effective way to pump up your shoulders is with a shoulder exercise - the standing kettlebell press. This exercise is basic, it is the one that will give strength and mass to the shoulders. In addition, it works well on the middle delta. Also, due to the fact that the exercise is performed with one hand, it has a maximum amplitude, which has a positive effect on the growth of the muscles of those involved who want to pump up their shoulders. There is really one drawback, for constant growth you need to regularly increase the load, and the kettlebell has a fixed weight, so you will have to resort to different methods of fatigue the muscles, but that will come later. At first, to effectively pump up your shoulders with kettlebells, it will be enough to increase the number of repetitions in the workout.

How to pump up your shoulders with kettlebells - training

When you feel that the weight of the kettlebell has become small for you, perform the basic exercise while sitting on the floor or a chair, it will become heavier. In fact, the number of exercises is small, I advise you to add house push-ups to your workout. This exercise is similar to the barbell bench press while sitting or standing and works well with the deltas. There is another exercise for the middle delta, standing elbow bend. You can't think of a better exercise for the middle deltoid with a kettlebell. It may be difficult for a beginner to pump up his shoulders with a kettlebell, and also dangerous, so first I recommend pumping up your shoulders using a program with push-ups. The ideal option for a beginner, of course, would be dumbbells, but as they say, patience and work will grind everything down. The main thing is that when you start pumping your shoulders with kettlebells you do not have any injuries, then it will be a matter of time and gradually the number of repetitions will increase, and with them your shoulders.

Training with a kettlebell for deltoids is suitable for 1-1.5 months of use, after which be sure to change it. You need to train after your shoulders have rested. For example, on Monday and Thursday. Be sure to let them recover, this will improve shoulder training performance and growth.

Unfairly now forgotten exercises with kettlebells on the shoulders, arms and chest allow you to add variety to your workouts in the gym, thereby increasing their effectiveness. If desired, you can build a full-fledged training program with this simple equipment.

From our article you will learn about the features of kettlebell lifting, the rules for choosing equipment and the best exercises with a kettlebell for the muscles of the upper body. And also, as a small bonus, we will tell you how to increase your strength in working with a kettlebell using sports nutrition.

Pros and cons of kettlebell lifting

Versatility. With kettlebells you can do exercises on your shoulders, arms, chest, back and any other muscle groups.
Minimum inventory. This is a definite plus for home workouts. For a beginner to get a full workout, 1 piece of equipment will be enough to start with. This saves not only the budget, but also space in the apartment, since unlike barbells and exercise machines, weights do not require much space for storage.
Simultaneous development of strength and endurance. When training in the gym, we increase either one or the other, varying the weights and the number of repetitions. Kettlebell lifting involves long-term exercise with fairly heavy equipment weight, which has a positive effect on both strength and endurance.
Cardiovascular health. This benefit is also explained by the duration of strength training, during which the heart is subjected to positive stress.
Development of coordination.
Integration with other sports. To improve their skills, representatives of various martial arts, track and field athletes and other athletes turn to kettlebells.

With all the advantages, kettlebell lifting also has its disadvantages:

Inability to gain impressive muscle mass. A champion weightlifter in terms of volume will lose to an ordinary amateur athlete from the gym. This sport is for those who are interested in the functionality of the body, and not just appearance.
Injury hazard. Incorrect technique when exercising with a kettlebell can very easily lead to injury. However, the risk is not much higher than using free weights at the gym.

Thus, the advantages of kettlebell lifting significantly outweigh its disadvantages. Classes with kettlebells are ideal for those who do not strive for huge muscles, but want to become strong and resilient. However, you will still look more athletic than the average untrained person. And the intensity of the exercises will help you get rid of excess weight in a short time, which makes kettlebell lifting attractive for women. In addition, here ladies definitely should not be afraid to “swing”, since the possibility of gaining muscle mass is limited.

In kettlebell lifting, 3 types of equipment are used:

16 kg;
24 kg;
32 kg.

But for fitness training, more varied equipment is produced in increments of 1-2 kg, so a suitable weight can be selected for any initial physical data.

For exercises on the arms and shoulders, you can get by with a 16 kg kettlebell. For stronger pectoral muscles, you will need a heavier apparatus, especially if you are not a beginner and are simultaneously working out in the gym. Such people can be guided by the working weight in the bench press. If it is less than 100 kg, take a 16 kg weight. If you bench press more than a hundred, you will need a projectile of 24 kg, and possibly 32 kg. For women's training, 8 kg weights are suitable, but if you are in very poor physical shape, you can start with 4 kg.

In addition to the familiar standard round-shaped weights used by professionals, you can find prefabricated and bulk equipment in sports stores. The first ones consist of several separate plates, by changing the number of which you can vary the weight of the projectile. This type of kettlebell is the most economical, as it allows you to increase the load without purchasing additional equipment. But you should pay special attention to the quality of such a projectile so that it does not crumble over your head.

Bulk weights are hollow from the inside and filled with sand. Their weight can also be changed, but not everyone wants to constantly weigh and pour sand.

Modern projectiles also differ in shape. They can be square, disc-shaped and even in the shape of a human head. It is also possible to have two handles at once. But if you need a universal apparatus with which you can do all types of exercises, then preference should be given to the classic core with a bow. Moreover, the weight should be made of metal, not plastic, since in the latter case the center of gravity shifts.

Before purchasing, be sure to try lifting the projectile up to evaluate the convenience of the bow. When sagging down, the weight should be located on the forearm. If it stops at the wrist, you need to select a projectile with a greater distance from the core to the bow. In non-professional equipment, the arms may vary in thickness. If it is too thick, the projectile will not grip properly and the risk of injury will increase. For example, when performing exercises with kettlebells on the shoulders, an incorrect grip can lead to damage to the shoulder joint.

After selecting the equipment, you can begin to study the technology. Let's look at the most effective exercises with kettlebells on the shoulders, arms and chest.

Shoulder exercises

You can pump up your shoulders with kettlebells using the following exercises:

We take a stable position, feet shoulder-width apart, knees slightly bent. We bend our arms at the elbows and turn them forward, palms facing each other. The weights hang freely, located between the shoulder and forearm. Keep your back straight, shoulder blades pulled together. As you exhale, press the projectile upward until your arm is completely straightened, after which you smoothly return it back and repeat the movement with your second arm. The weight should move strictly above the shoulder, without tilting the body to the side. This is one of the best shoulder exercises that promotes shoulder growth and improves strength. The main load here falls on the front and middle deltas.

We stand in a half-squat, hold the weight with both hands, extending them perpendicular to the floor. Straightening your legs, at the same time raise the projectile up to neck level. The arms remain straight. This exercise targets the front deltoids. Over time, it can be modified by performing the takeaway with each hand alternately, thereby increasing the load.

Lifting a kettlebell behind your back. We hold the weight behind our back with both hands, palms facing away from the body. As you exhale, we lift the projectile up as far as the flexibility of the joints allows, and while inhaling, we lower it back down. The backs of the palms slide along the back, without tearing them away from the body. This exercise works the rear delts well.

To increase the volume of your shoulders, all exercises must be performed 12-15 times in 3 approaches. Before starting the workout, warm up for 10-15 minutes is required.

Arm exercises

Performing arm exercises with a kettlebell is less convenient than with dumbbells. But they can be used for home workouts, as well as if progress in the gym has stopped.

Option #1. The exercise is performed standing, with the body slightly tilted forward. The back is straight, the free arm is pulled back, the arm with the weight is extended perpendicular to the floor. As you exhale, slowly bend your elbow, pulling the projectile towards your chest. As you inhale, we lower it back, but do not straighten the arm completely so that the load does not leave the biceps.
Option #2. We stand straight, legs slightly bent. We hold the weight with both hands, palms located on the sides of the handle. As you exhale, lift the projectile to your chest, and as you inhale, lower it back. The elbows remain motionless. If you hold the kettlebell bottom up in this exercise, the load will be transferred to the brachialis, a muscle located under the biceps, the increase of which will make them visually larger.

We perform the exercises in 3 sets of 12 repetitions. Option No. 2 can be done as a superset - first 12 repetitions with a straight kettlebell, then 12 repetitions with an inverted one. Rest between sets for 1-2 minutes.

Option #1. This is similar to the French press with a dumbbell. In a standing position, place the weight behind your head. We hold it with both hands, palms located on the sides of the bow. Elbows are fixed, looking to the sides. Taking a deep breath, we slowly lower the projectile down, then lift it back up and only inhale at the top point.
Option #2. We lie down on a bench or on the floor, lift the weight above us, holding it with both hands by the handle. The palms are positioned so that the thumbs point down. We smoothly lower the projectile to the neck and lift it back up. We do not straighten our elbows completely.

The number of repetitions, as in the case of biceps, is 12 in 3 sets.

Chest exercises

You can increase the volume of your pectoral muscles with the following exercises:

We lie down on the floor, bend our arms with weights at the elbows and spread them to the sides. We hold the projectile with a direct grip. As you exhale, press the weights upward, but do not straighten your elbows completely. As you inhale, return them to their place. The weights should move over your shoulders.

We lie down on a bench, lift the weight above our heads, holding it by the handle with both hands with an underhand grip. As you inhale, gently lower the projectile behind your head without bending your arms. As you inhale, lift to the starting position. We do not spread our elbows so that the load does not transfer to the back muscles.

In chest exercises, we select the weight in such a way as to do 10-12 repetitions in 3 sets.

Classic kettlebell exercises

Classic complexes with kettlebells include the following exercises that involve the muscles of the upper body:

In a standing position, place your feet slightly wider than your shoulders, toes turned to the sides. This is the basic stance in kettlebell lifting. We take the weight with one hand, then lean forward a little and bend our knees slightly. We move our free hand behind our back, and with the other, swinging the weight back between our legs, we push it up. The projectile moves by inertia and is fixed in a position where the arm and body form one straight line. He lingers in this position for 1 second, after which he lowers down on a straight arm. When moving down, the body moves forward slightly again. Breathing – inhale when swinging, exhale when fixing.

We take a basic stance. Squatting down a little, lift the weight with a straight grip and throw it over your chest. We tilt the body slightly back. Then, standing on your toes, we begin to push the weight up. During the push, we lower ourselves back onto our heels and do a small squat. Only when the arm with the projectile is completely straight, do we straighten our legs. The final point of the exercise is to lower the weight back onto your chest. Breathing - inhale before pushing, exhale when fixing.

These exercises with kettlebells involve not only the chest, shoulders and arms, but also the muscles of the back and legs. The movements are complex, so you need to start performing them with minimal weights until the technique is perfected. Ideally, classes should be supervised by a qualified trainer. If he is absent, ask at least one of your friends to monitor your movements from the side. As for the number of repetitions, the more the better. Professionals perform over 100 similar movements in 10 minutes.

It is sometimes difficult for a beginning athlete to even just hold a weight in his hands for a long time. The problem lies in weak hands and forearms. In this case, you need to first prepare for exercises with a kettlebell with the help of additional arm training.

The forearms receive indirect load during any flexion and extension of the arms - in exercises with dumbbells and weights on the shoulders, biceps, triceps. But if you can’t hold the weight in your hands for a long time, it makes sense to train them separately. Static loads are good for this purpose, when you simply try to hold the projectile in your hands for some time. You can use the same weight or a barbell plate. After the selected weight can be maintained for 20 seconds, the load can be increased by another 5 kg.

At the same time, it is necessary to train your grip strength. The best tool for this are wrist expanders. The workout should include 6 sets of 10 repetitions. One repetition consists of squeezing the expander for 10 seconds.

As with any other form of training, success in kettlebell training largely depends on proper nutrition. In addition to carbohydrates to replenish energy reserves, the diet should contain a sufficient amount of protein necessary for building muscle mass. The easiest way to compensate for its deficiency is with the help of sports supplements - protein and amino acids. Unlike conventional food products, they contain protein in its pure form and in the most easily digestible form.

If you lack the strength and endurance to do kettlebell lifting, you should pay attention to creatine. It is a natural substance (carboxylic acid) obtained from animal products. Creatine is already present in our muscles in a concentration of 3-4 g per 1 kg. But by taking the supplement, this concentration can be increased to 5 g per 1 kg of weight, thereby increasing endurance and explosive muscle strength.

Broad shoulders have long been considered a sign of courage. Of course, appearance is not the only indicator of assessing a person, and is often deceptive. Nevertheless, people are “met by their clothes,” and in our case, by their physique. The wider the shoulders, the narrower the waist, and the more athletic a person looks. Therefore, men love to work out their shoulder muscles, despite the fact that their training is associated with a number of difficulties.

Training this muscle group is made difficult by the fact that they quickly get used to the load, have an anatomically complex structure and are highly susceptible to injury. Therefore, to make your shoulders really big, you need to take the training process very seriously. Today we will find out what features of shoulder training have, and we will figure out how to properly pump up the shoulders. And the advice of experienced bodybuilders will help us with this.

Anatomy

Before you learn how to correctly and quickly, you need to understand the structure of this muscle group and the principle of its operation.

So, which is also often called the deltoid, consists of three sections (bundles): anterior, middle (also known as lateral) and posterior. Each of the bundles performs a separate function and is involved in a separate movement. Therefore, for each department there are certain exercises that work only on it. The anterior section raises the arm in front of itself, the middle section raises the arm upward across the side, and the posterior section moves the arm back. Thus, one muscle receives a very diverse load.

Many beginners, not understanding the structure of the shoulder, think that it is one spherical muscle that needs to be pumped up with heavy equipment, lifting them up (standing barbell press, kettlebell press, etc.). This approach is obviously doomed to failure. Moreover, it is not only ineffective, but also dangerous.

It is located on a very fragile area. Therefore, it is very important to remain careful and measured in training, and not to overload it. The fact that it consists of three sections indicates that basic exercises for normal muscle growth will not be enough.

Workout Features

Based on the fact that the delta consists of three beams, it would be logical to assume that it is necessary to work on each of them separately. The uniqueness of the muscle lies not even in the fact that it is divided into three sections, but in the fact that these sections are responsible for completely different movements. For example, the triceps also has three bundles (for which it received the name “triceps muscle”), but the load vector on them is not much different. In the case of the shoulder muscle, everything is much more complicated.

Therefore, heavy bench presses, which beginners often do, are ineffective without isolating exercises. It is also worth remembering that heavy basic exercises with an illiterate approach can cause serious injuries. This is especially true for the overhead bench press, the trajectory of which is unnatural for the shoulder from an anatomical point of view. Therefore, to begin with, it is better to choose the barbell chest press as a basic exercise.

In order to give results and not cause unpleasant consequences, it is worth choosing the weights wisely, monitoring the ideal movement technique and wisely designing a training program. Now let's find out how to properly pump your shoulders. The photo will help us quickly understand this issue.

Basic exercises

Basic exercises are those in which several joints are involved at once, and, in addition to the target muscle, a number of auxiliary muscles are involved in the movement. Such exercises are more dangerous than isolation exercises, but they allow you to effectively gain mass and increase strength. Without these it will be ineffective and incomplete.

Bench press standing or seated

This is the most common basic delt exercise. Therefore, it is considered a bodybuilding classic. Thanks to the barbell press, you can use all the muscles of the shoulder, but the emphasis will fall on the middle section. If you slightly change the position of your elbows and replace the straight grip with a reverse one, the load will shift to the front deltoids.

But this is not recommended, since the anterior bundles are already quite actively involved in all pressing exercises. As already mentioned, the press can be done both from the chest and from behind the head. The second option is more dangerous, so it is not suitable for beginners.

It is recommended to start with presses. Since these are multi-joint exercises, they require full concentration and take a lot of strength. Therefore, leaving them for last, an athlete tired of other exercises risks serious injury.

The seated version of the barbell press takes stress off the lower back and is more isolating in nature. It is recommended to practice both versions of the exercise.

Smith machine barbell press

This exercise performs the same function as the previous one, but it is much safer. Another difference is the exclusion from the work of the muscles that stabilize the position of the body and arms. The Smith machine allows you to fully concentrate on working out the target muscle group. The exercise is perfect for beginners who need to master the technique.

More experienced athletes are recommended to use this exercise to “finish off” their shoulders after performing a simple bench press. The fact is that the classic bench press involves a number of stabilizer muscles, which get tired faster than the target muscle. Their fatigue leads to the fact that it becomes difficult for the athlete to hold the apparatus and he puts himself at risk. The Smith machine press allows you to put maximum stress on your shoulders, even if the stabilizers are tired.

Dumbbell press

We already know how to properly pump your shoulders with a barbell, now let's move on to a more accessible exercise machine - dumbbells. From a technical point of view, this exercise is similar to the previous two. However, it has its pros and cons. Among the disadvantages, it is worth highlighting the fact that the working weight of dumbbells is less than the weight of a barbell. But the larger amplitude compensates for this disadvantage and allows you to work the muscles deeper, which is certainly a plus. In addition, when each hand has a separate apparatus, the stabilizer muscles are more involved. They give the arms a more natural amplitude from an anatomical point of view than with a barbell press.

Therefore, this exercise is suitable for those who are looking for an answer to the question: “How to properly pump your shoulders with dumbbells at home?” After all, almost everyone can afford dumbbells, unlike a bulky and expensive barbell. Of course, this is not the last exercise with this type of weight, but it is the only one of the basic ones.

Shoulder pull (barbell pull to the chin)

Another useful basic exercise, without which it is very difficult to make your shoulders big. Like the previous exercises, the shoulder stretch involves all the delta beams. In this case, the main load falls on the rear beam, which is very important. Firstly, this department always lags behind in development, since its anatomical function is rarely used by humans. Secondly, this bun is quite voluminous, so it gives the shoulders a complete, impressive look.

Isolation exercises

Discussing the question of how to properly pump your shoulders, we move on to the second class of exercises. Isolation exercises are aimed at pumping a specific muscle as efficiently as possible. They by themselves do not bring much effect in terms of developing strength and mass, but together with basic training they allow you to achieve excellent results. In addition, it is thanks to isolation exercises that it becomes possible to work one or another part of the muscle without affecting others.

By performing these exercises after the basic ones, you can put maximum load on your shoulders. Heavy weights are not needed for this type of training. Here, perfect technology comes first. The athlete should feel how the muscle is loaded throughout the entire movement. So, let's find out how to properly pump your shoulders with dumbbells using isolation exercises.

Dumbbell flyes

Perhaps this is the most common exercise for working out the middle (lateral) bundle of the deltoid muscle. How to properly pump your shoulders with it? This exercise, like other isolation exercises, requires maximum concentration from the athlete. Try to lift the dumbbells using the middle deltoids. To do this, the arms must be straight and parallel to the body. Snatching is unacceptable, as it significantly reduces the effectiveness of the workout and takes the load off the target muscle. It is advisable to take short pauses at the lower and upper points of the amplitude. It is recommended to do the ascent faster (but do not use inertia), and the lowering slower. During lowering, you should feel a burning sensation in the area of the middle deltoids. You can perform the exercise with both hands at once, separately or alternately. The main thing is to ensure perfect technique.

Raising dumbbells in front of you

The same principle works here as in the previous exercise, only now the target muscle is the anterior deltoids. It gives the shoulders a complete, harmonious look. Since this exercise is very uncomfortable for the muscles, it is recommended to use small dumbbells to maintain proper technique. You can raise your hands with any grip, but the most effective is neutral - when your palms are turned towards your body.

Bent-over dumbbell raises

The third exercise with dumbbells is based on the same principle as the previous two. Now the posterior bundle of the brachial muscle comes into action. The starting position in this case differs in that the body must be tilted so that it is almost parallel to the floor. In order to improve the mental connection between the brain and the shoulder, you can rest your head on a vertical bench. You should raise your hands smoothly, but quickly, and lower them as slowly as possible. For greater effect, you can slightly bend them at the elbows.

Reverse dilutions

Here the same movement occurs as in the previous exercise, only the body maintains its even position thanks to a special simulator. This exercise not only gives the rear deltas an accentuated load, but also strengthens the small rotator cuff muscles, which help the main muscle in almost all exercises. It is recommended to perform reverse flyes at the very beginning of the shoulder complex, with a light weight.

How to pump your shoulders correctly: training plan

Having looked at the basic exercises that will help us work our shoulders, we will figure out how to competently create a training program so that they produce the maximum effect.

So, you should start working on your shoulders with basic exercises, and end with isolating exercises. To keep your shoulders big and strong, they don't need super heavy weights, but high reps. Therefore, basic exercises should be done up to 15 times per approach, and isolating exercises - up to 20 times. Progression of loads also takes place here. Progression in the context of bodybuilding is a regular increase in load, which is done so that the muscles do not get used to it and constantly develop.

And another fundamentally important point is that shoulders love variety. As already mentioned, the shoulders have a very complex structure and quite broad anatomical functions. At the same time, the shoulder joint is not particularly strong. Therefore, the deltoids quickly react to the load applied to them and get used to both constant weights and the same type of exercises. This means that when answering the question of how to properly pump up your shoulders in the gym, you cannot help but mention the variety in your training plan. For example, one session should be opened with a barbell press, the next with a dumbbell press, then with a Scott press, and so on.

There aren't many isolation exercises, so there isn't much choice here. But you can change their sequence. For example, if today you were the first, then next time you should start with dumbbell raises, and so on. Below are training options that you can simply alternate. You should start your workout with a couple of warm-up sets with light weights.

How to properly pump up your shoulder muscles: a set of exercises

Basic exercises are done in 4 approaches, and isolating exercises in three. The number of repetitions for basic and isolation exercises was mentioned above.

First option:

Barbell press on a Smith machine.
Arm raises in the simulator.
Dumbbell raises.
Lifting dumbbells in front of you.

Second option:

Standing barbell press.
Lifting dumbbells in front of you.

Third option:

Seated dumbbell press.
Standing dumbbell raises.
Bent-over dumbbell raises.
Lifting dumbbells in front of you.

Many such programs can be created. It is recommended to add a second basic exercise over time to increase the load.

Many people ask questions like: “How to properly strengthen your back and shoulders?” This question is incorrect. The same goes for the question “How to properly pump up your arms and shoulders?” The fact is that when drawing up a training plan, you need to make sure that the antagonist muscles are not worked out in one day.

Therefore, the muscles that help each other work must pump together so that the next day they are well rested while their antagonists work. Usually the shoulders are worked with the chest and triceps, since these muscles protect each other in many exercises, while the biceps, back and abs do not participate in this at all. Therefore, you cannot train your shoulder and biceps or shoulder and back at the same time, since the next day when training your chest and triceps your whole body will hurt.

Supersets

A good option for isolation training is supersets - several exercises for different parts of the muscle without a break. So a superset for the shoulder muscles with dumbbells might look something like this: flyes + arm raises + bent over raises. Then there is a rest, and everything is repeated again. This complex is good because, despite working on different beams, the muscle is under tension for a longer period of time, which leads to its rapid growth.

Conclusion

Today we learned how to properly pump up your shoulders at home and in the gym. This muscle is quite specific. On the one hand, it is dearly loved by men, because it gives an athletic shape to the figure. In this regard, many beginning athletes only think about how to pump up their shoulders and arms, which is completely wrong, because they need to develop comprehensively.

On the other hand, the shoulder is quite difficult to train and is very sensitive to injury. Therefore, in order for it to develop, you need to try and ensure that the technique is perfectly followed. Shoulder training is also good because, if desired, it can be done at home using simple dumbbells. We already know how to properly pump our shoulders with dumbbells. And no special simulators are needed here.

One of the most difficult muscles to develop are the shoulder muscles. In order to pump up broad, beautifully shaped shoulders, it is necessary to carefully select a set of exercises in such a way as to engage all four muscle groups responsible for their formation: the anterior, middle and posterior deltoid and trapezius muscles. In this case, all exercises must be performed carefully, regularly and flawlessly. Therefore, it is very important to know how to pump up your shoulders correctly and carefully study the technique of doing the exercises so that the end result can please you. For clarity, watch the shoulder pumping video at the end of the article. You can also tone your shoulder muscles with the help of special training, both in the gym and on your own using home remedies. There are enough ways to achieve this to be able to choose the appropriate option for yourself. The main exercises to help pump up your shoulders are:

Presses, which are basic for building muscle mass.
Arm swings are exercises aimed directly at the target muscle.

How to pump up your shoulders with dumbbells at home

Let's look at several effective exercises using these equipment:

Presses that work the lateral and anterior deltoid muscles. The dumbbells are picked up with an overhand grip and then slowly raised to shoulder level, then the hands are held in this position for a few seconds and the dumbbells are again raised up towards each other until they touch. Then the hands go back down.
Swings that work the middle deltoid muscle. Take dumbbells in your hands and bend forward until your body becomes parallel to the floor. After which the arms with sports equipment are extended forward and pulled up to a level just above the shoulders. Then, after a 5 second delay, the dumbbells are lowered down again.
Swings to develop the lateral shoulder muscles. Lying on your side, put one hand under your head and take a dumbbell in the other. Then we swing our arms from the leg to the head and back.
Swings to develop the anterior muscle. The exercise is performed standing. Take dumbbells in both hands and swing your arms in front of your chest.

How to quickly pump up your shoulders on the horizontal bar

You can work your shoulders on the horizontal bar using the following exercises:

We grab the bar of the horizontal bar with a narrow front grip, and bending a little in the back, we begin to do pull-ups, so that at the top point we try to touch the horizontal bar with our chest.
We take the crossbar of the sports equipment with a reverse medium grip and begin to perform incomplete pull-ups, while the legs should be perpendicular to the floor. Having fixed the position in this way, we raise the shoulder blades to the crossbar.

After a certain amount of training, pull-ups on the horizontal bar can be complicated and you can start tying a load to your legs. This is done to more effectively work the shoulder muscles.

We pump our shoulders with kettlebells at home

Kettlebell exercises are very effective for building mass in the deltoid muscles of the shoulders. They can be made at home. The most common presses for working these muscles are:

Feet are placed shoulder-width apart, weights are lifted closer to the shoulders. After which a breath is taken, and the weights smoothly rise up, linger for several seconds at the top point and also smoothly lower to their original position.
We sit on a chair, take a weight in one hand, bend it at the elbow so that the sports equipment is on the shoulder, and place the other on the belt. Then slowly raise your hand up, hold it at the top point and lower it again. We perform the exercise several times, change the position of the hands and perform the exercises for the other hand in the same way.
We lie down on a bench, take the weights in our hands and bend our elbows so that the weights are at shoulder level. Then we slowly raise the weights up, and after a few seconds of stopping we bend our arms again.

How to quickly pump up your shoulders with a barbell

Exercises with a barbell give very good results; they allow you to work all muscle groups of the shoulder.

We sit on a low table or bench and place the barbell on our shoulders, with our hands pointing forward. As you inhale, the projectile rises above your head, and as you exhale, it descends. Exercises work the trapezius muscles and the head of the deltoid. It is very important to keep your back straight when doing the press.
We take the “sitting on a bench” position and place the barbell on the chest, with the hands facing forward. As you inhale, we very smoothly lift it up, and as you exhale, slowly return it to your chest. In this way, the upper part of the trapezius muscle, the head of the deltoid and triceps are worked out.
We place our feet shoulder-width apart, keep our back straight, take the barbell from above with a medium overhand grip and place it to the hips. As you exhale, we lift the barbell to the chin, slowly carrying it along the torso, then smoothly return the sports equipment to the hips. This exercise, in addition to the deltoid and trapezius muscles, also engages the muscles of the forearm.

We swing our shoulders on the uneven bars

We grab the bars from above and place emphasis on them, while our arms should be straight and pressed to the body.
We bend forward slightly and very slowly bend our arms at the elbows and spread them to the sides. At the moment of strong tension of the pectoral muscles, we freeze for a few seconds.
Then we bring our elbows together, simultaneously slowly straightening them, and return to their original position.

This exercise allows you to work on muscle elasticity and, if desired, can be performed with additional weight that is attached to the belt.

Video: how to pump up your shoulders at home

As a rule, women choose kettlebells with weights from 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try performing five repetitions of one exercise. If it's easy, take heavier weights. If you can't finish the exercise, you need less weight.

Once you find your weight, don't do all the exercises with it. Some of them you can do with heavier weights, while others will require lighter weights. Check the weight for each exercise separately.

As for the number of repetitions, aim for five sets of 10–15 reps. If you feel you can do more, do it.

Exercises with kettlebells

Russian kettlebell swings differ from regular ones in that the kettlebell is not raised above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

Stand straight, place your feet slightly wider than your shoulders.
Grasp the weight with both hands, lean forward slightly and place the weight between your legs.
The back should remain straight, without rounding.
Swing the kettlebell, bringing it to shoulder level. The movement starts from the hips, not the arms, which provides the force of the push.
Lower the weight down, bringing it back between your legs, and repeat the exercise.

This movement is similar to the previous one. The only difference is that you work with one hand.

One-arm swings allow you to better pump up target muscle groups and are suitable for those who have already mastered two-handed kettlebell swings.

This exercise helps to pump up your back well. It will be an excellent replacement for dumbbell rows. Due to the shifted center of gravity of the kettlebell, performing the exercise will be a little more difficult.

Take two weights and lean forward with your back straight and knees slightly bent.
Pull the weights towards your stomach. At the final point, the handles of the weights should be located in the stomach area.
Pull the weights with your back muscles, not your arms.
Keep your elbows close to your body, do not spread them out to the sides.
Lower the weights to the starting position and repeat.

This exercise pumps up the core muscles well and also provides stress on the arms and legs. In addition, it looks quite impressive.

Exercise technique

Stand with your feet wider than shoulder-width apart and hold the weight in your right hand.
Bend your knees, lean forward slightly with a straight back and bring the weight between your legs at body level.
Reach your left arm back and take the weight from your right hand.
Move your left hand with the weight forward and move it back between your legs.
Reach your right hand back and grab the weight from your left.

During this exercise, you seem to describe a figure eight around your legs, passing the weight from hand to hand. It may be difficult to coordinate the movements at first, but with a little practice you will get used to it.

Due to inertia, the exercise is performed quite easily, so you can take a heavier weight. The main thing is not to slouch your back, otherwise it may have a bad effect on you.

This exercise will help target your legs and buttocks. By using weights in the form of a kettlebell, you will achieve the desired shape much faster than doing repetitions without weight.

Exercise technique

Stand up straight, hold a weight in front of your chest with both hands.
Keep your elbows close to your body.
Keeping your back straight and your pelvis back, do a deep squat.
At the bottom of the squat, the hip joint should be below the knees.
Return to starting position and repeat.

If you want to put more stress on your leg muscles and pump them up, try adding jumping jacks to your squats.

Exercise technique

Stand straight, place your feet shoulder-width apart, hold the kettlebell at your outstretched arms below.
Squat until your thighs are parallel to the floor or slightly less.
Jump up from the squat and repeat.
To make the exercise more difficult, you can place plates or step pads under your feet. This will help deepen your squats, increase your range of motion, and increase your load.

During lunges, the muscles of the legs and buttocks are worked, and lifting the weights provides stress on the shoulders and arms.

Exercise technique

Stand up straight, hold the kettlebell in your bent arm at shoulder level, elbow close to your body, arm turned with your palm facing your body.
Lunge forward and at the same time raise your arm with the kettlebell above your head.
Return to the starting position, lowering your hand with the kettlebell as you lift.
Repeat on the other leg.

The exercise perfectly pumps up the core muscles, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, a stiff thoracic spine, or have back problems.

Exercise technique

Sit on the floor on your ischial tuberosities, press the weight to your body and hold it in both hands, do not place your elbows to the sides.
Raise your legs off the floor with your knees bent.
Try to keep your back straight.
Turn your body to the right and left without rounding your back or lowering your legs.

This exercise requires some flexibility and good hip mobility. It simultaneously stretches the latissimus dorsi and strengthens the muscles of the core, arms and shoulders.

Exercise technique

Stand with your feet shoulder-width apart, grab a kettlebell in one hand and lift it above your head.
Bend to the side as far as the stretch allows. Ideally, you should touch your foot with your hand. The weight remains in the outstretched hand at the top.
Return to starting position and repeat.

This exercise will help you tone your pectoral muscles, arms, and core muscles.

Exercise technique

Lie on your back, bend your knees and place your feet on the floor.
Hold the kettlebell in a bent arm, the shoulder lies on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
Press the kettlebell upward, turning your elbow to the side and your wrist with your palm facing your feet. At the extreme point, the weight is located above the chin.
Lower the weight to the starting position and repeat.

This is another quite impressive exercise that perfectly pumps up the muscles of the core and arms.

Exercise technique

Stand with your feet shoulder-width apart and hold a kettlebell in one hand.
Bring the weight behind your back and grab it behind your back with your other hand.
Bring your arm forward and grab the kettlebell with your other hand.

This is a universal exercise that combines regular kettlebell swings with movement around the gym. Great cardio for those who are tired of the treadmill.

Exercise technique

Perform a Russian kettlebell swing. When the weight is at the top point (chin level), place your right foot next to your left, connecting them together.
As the kettlebell lowers from the top, step sideways with your left foot, placing your feet shoulder-width apart.
When the weight passes between your legs and goes up again, place your right foot next to your left and connect them together.
Repeat this exercise on one side and then the other. To go to the right, you need to put your left foot down during the swing, and when the weight goes down, step with your right foot.

This exercise perfectly pumps up the buttocks and hamstrings. The load also goes to the core muscles.

Exercise technique

Stand straight, feet shoulder-width apart, holding a kettlebell in both hands.
Tilt your torso, push your pelvis back and lower the kettlebell to the floor.
Keep your back straight while bending.
Return to the starting position, tensing your buttocks and abs.
Repeat the exercise.

This is a fairly challenging exercise, so try it with light weights first and add pounds very carefully. When performed correctly, the exercise provides stress to the legs, buttocks and back.

Exercise technique

Place the kettlebell between your legs, lean towards it with your back straight and grasp the kettlebell with one hand.
Bring the kettlebell between your legs behind your body, gaining momentum, and then swing it up to shoulder level, turning your arm so that your palm is facing your body.
The elbow should be close to the body, the wrist continues the line of the arm, without bending. The weight seems to hang on the indentation between the thumb and the rest of the fingers.
Lower the weight so that it passes between your spread legs and bring it up again.

This exercise will perfectly pump up the upper body: arms, back and shoulders. It also involves the core muscles.

Exercise technique

Take two weights and throw them over your shoulders. The elbows are close to the body, the palms are directed towards each other.
Press the weights upward, turning your palms forward so that at the top point the weights are located behind your hand.
Lower the weights to the starting position at shoulder level and repeat the exercise.

This is not only a strength exercise, but also a cardio workout. If you choose the right weight, the very first set will greatly raise your heart rate. In addition, the exercise pumps up the shoulders, chest and core muscles.

Exercise technique

Stand with your feet slightly wider than shoulder-width apart and place the kettlebell on the floor between your legs.
Lean towards the kettlebell with a straight back, moving your pelvis back, grab it with one hand, and move the other back behind your back.
Bring the kettlebell between your legs, swinging it back a little, and then swing it forward.
Snatch the weight, bringing it above your head. The palm faces forward, the weight is behind the hand.
Lower the kettlebell down so that it passes back between your legs again, and then repeat the upward jerk.

Try to complicate and diversify the option with weights. This exercise primarily develops the abs, and due to alternate lifting of weights, it puts stress on the arms and back.

Exercise technique

Get into a plank position with your hands on the handles of the weights.
Raise one arm with the kettlebell.
Try to keep your body straight while lifting the weights, do not rotate your hips. Ideally, the hips should be firmly fixed.
Pull the weight with your back, not your arms.
Lower the kettlebell to the floor and raise your other arm.

This is a very interesting exercise. There is quite a lot of movement in it, so you will have to make a lot of effort to maintain your balance. With its help, you can provide stress to all the muscles of the body.

Exercise technique

Lie on the floor with your arm extended above your head. If you are holding a kettlebell in your right hand, bend your right leg and place your foot on the floor.
Raise your body, holding the kettlebell above your head, into a glute bridge. Lean on your right leg, straighten your left and extend it to the side.
Place your left leg behind your right and place it on your knee. You will find yourself at the bottom of a lunge with the kettlebell overhead.
Stand up from a lunge and place your feet shoulder-width apart.
Return to the starting position, going through all the steps in reverse order: lunge, glute bridge, floor position with bent leg and kettlebell in outstretched arm.
Repeat the exercise.

This exercise works the same muscles as: chest, triceps, core muscles. Due to the fact that the hands are not on the floor, but on the handles of the weights, the exercise becomes more difficult.

Exercise technique

Stand in a prone position with your hands on the handles of the weights.
Do a push-up, keeping your elbows close to your body.
Try to tighten your abs and buttocks to keep your body straight.

This exercise combines the two previous ones, and therefore it is even more difficult and effective for pumping up the arms, back and chest.

Exercise technique

Stand in a lying position, leaning on the handles of the weights.
Do a push-up.
Raise one hand with the kettlebell to your waist. Keep your elbow close to your body and try to pull the weight with your back muscles.
Place the hand with the weight on the floor and repeat the exercise with the other hand.

Pros and cons of kettlebell lifting

Versatility. With kettlebells you can do exercises on your shoulders, arms, chest, back and any other muscle groups.
Minimum inventory. This is a definite plus for home workouts. For a beginner to get a full workout, 1 piece of equipment will be enough to start with. This saves not only the budget, but also space in the apartment, since unlike barbells and exercise machines, weights do not require much space for storage.
Simultaneous development of strength and endurance. When training in the gym, we increase either one or the other, varying the weights and the number of repetitions. Kettlebell lifting involves long-term exercise with fairly heavy equipment weight, which has a positive effect on both strength and endurance.
Cardiovascular health. This benefit is also explained by the duration of strength training, during which the heart is subjected to positive stress.
Development of coordination.
Integration with other sports. To improve their skills, representatives of various martial arts, track and field athletes and other athletes turn to kettlebells.

With all the advantages, kettlebell lifting also has its disadvantages:

Inability to gain impressive muscle mass. A champion weightlifter in terms of volume will lose to an ordinary amateur athlete from the gym. This sport is for those who are interested in the functionality of the body, and not just appearance.
Injury hazard. Incorrect technique when exercising with a kettlebell can very easily lead to injury. However, the risk is not much higher than using free weights at the gym.

In kettlebell lifting, 3 types of equipment are used:

16 kg;
24 kg;
32 kg.

But for fitness training, more varied equipment is produced in increments of 1-2 kg, so a suitable weight can be selected for any initial physical data.

For exercises on the arms and shoulders, you can get by with a 16 kg kettlebell. For stronger pectoral muscles, you will need a heavier apparatus, especially if you are not a beginner and are simultaneously working out in the gym. Such people can be guided by the working weight in the bench press. If it is less than 100 kg, take a 16 kg weight. If you bench press more than a hundred, you will need a projectile of 24 kg, and possibly 32 kg. For women's training, 8 kg weights are suitable, but if you are in very poor physical shape, you can start with 4 kg.

Bulk weights are hollow from the inside and filled with sand. Their weight can also be changed, but not everyone wants to constantly weigh and pour sand.

Before purchasing, be sure to try lifting the projectile up to evaluate the convenience of the bow. When sagging down, the weight should be located on the forearm. If it stops at the wrist, you need to select a projectile with a greater distance from the core to the bow. In non-professional equipment, the arms may vary in thickness. If it is too thick, the projectile will not grip properly and the risk of injury will increase. For example, when performing exercises with kettlebells on the shoulders, an incorrect grip can lead to damage to the shoulder joint.

After selecting the equipment, you can begin to study the technology. Let's look at the most effective exercises with kettlebells on the shoulders, arms and chest.

Shoulder exercises

You can pump up your shoulders with kettlebells using the following exercises:

To increase the volume of your shoulders, all exercises must be performed 12-15 times in 3 approaches. Before starting the workout, warm up for 10-15 minutes is required.

Arm exercises

Performing arm exercises with a kettlebell is less convenient than with dumbbells. But they can be used for home workouts, as well as if progress in the gym has stopped.

Option #1. The exercise is performed standing, with the body slightly tilted forward. The back is straight, the free arm is pulled back, the arm with the weight is extended perpendicular to the floor. As you exhale, slowly bend your elbow, pulling the projectile towards your chest. As you inhale, we lower it back, but do not straighten the arm completely so that the load does not leave the biceps.
Option #2. We stand straight, legs slightly bent. We hold the weight with both hands, palms located on the sides of the handle. As you exhale, lift the projectile to your chest, and as you inhale, lower it back. The elbows remain motionless. If you hold the kettlebell bottom up in this exercise, the load will be transferred to the brachialis, a muscle located under the biceps, the increase of which will make them visually larger.

We perform the exercises in 3 sets of 12 repetitions. Option No. 2 can be done as a superset - first 12 repetitions with a straight kettlebell, then 12 repetitions with an inverted one. Rest between sets for 1-2 minutes.

Option #1. This is similar to the French press with a dumbbell. In a standing position, place the weight behind your head. We hold it with both hands, palms located on the sides of the bow. Elbows are fixed, looking to the sides. Taking a deep breath, we slowly lower the projectile down, then lift it back up and only inhale at the top point.
Option #2. We lie down on a bench or on the floor, lift the weight above us, holding it with both hands by the handle. The palms are positioned so that the thumbs point down. We smoothly lower the projectile to the neck and lift it back up. We do not straighten our elbows completely.

The number of repetitions, as in the case of biceps, is 12 in 3 sets.

Chest exercises

You can increase the volume of your pectoral muscles with the following exercises:

In chest exercises, we select the weight in such a way as to do 10-12 repetitions in 3 sets.

Classic kettlebell exercises

Classic complexes with kettlebells include the following exercises that involve the muscles of the upper body:

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