I love training with kettlebells. I especially love doing my shoulder workouts with kettlebells due to the instability and explosive moments that are unique to kettlebell training. Your shoulder joint is a complex joint with multiple different ranges of motion controlled by tiny stabilizers and big powerful muscles.
I’m convinced that you’ll never come close to hitting your peak muscle strength or development unless you include kettlebell training in your program.Some of these workouts suggest that you use dumbbells. I’ve included them because they are good workouts. Just use the kettlebells instead.
Workout #1 “Riley Katheryn”
- AMRAP in 14 minutes
- 2 80 ft Shuttle Sprints (out and back)
- 11 Kettlebell Swings (53/35 lb)
- 3 Power Cleans (185/135 lb)
- 9 Dumbbell Shoulder-to-Overheads (2 x 35/20 lb)
- 30 Air Squats
Workout # 2 “Old Macdonald”
- AMRAP in 15 minutes
- 20 meter Farmer’s Carry (1/2 BW per hand)
- 8 Box Jumps (24/20 in)
- 12 American Kettlebell Swings (24/16 kg)
Workout #3 Hercules Complex
- 21-15-9 Reps for Time
- Deficit Strict Handstand Push-Ups (10/7 in)
- Push-Ups
- Strict Presses (50/35 kg)
Workout #4 Devil Press Complex
- AMRAP in 9 minutes
- 1-2-3-4-5-6-7…
- Devil Press (2×50/35 lb)
- 2-4-6-8-10-12-14…
- Wall Balls (20/14 lb)
Perform ascending repetitions of devils press (increment by 1’s) and wall balls (increment by 2’s) each round until the 9 minutes is up. Score is the total number of repetitions completed. >Here’s how to do the Devil Press.
Workout #5 Nick
- 12 Rounds For Time
- 10 Dumbbell Hang Squat Cleans (2×45/35 lb)
- 6 Handstand Push-Ups on Dumbbells
These 5 crossfit kettlebell shoulder workouts can help you build strength and power. Give it a try and don’t be afraid of substituting dumbbells in if you don’t have kettlebells and vice versa.