Videos
Instructions
- Stand with feet shoulder-width apart holding kettlebells by your sides.
- Hinge forward at your hips keeping your back straight.
- Extend both arms backward, lifting kettlebells behind you until arms are straight.
- Pause briefly at the top of the movement.
- Return slowly to starting position with control.
Technical Tips
- Keep your torso stable throughout the movement.
- Do not swing the kettlebells; use controlled motion.
- Keep a slight bend in your knees for stability.
Breathing Tips
- Exhale as you extend your arms backward.
- Inhale as you return to starting position.
Medizinische Einschränkungen
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain
How do I perform a kettlebell shoulder extension safely?
To perform a kettlebell shoulder extension safely, hinge forward with a straight back, extend your arms backward with control, and avoid swinging the kettlebells to maintain tension on your rear deltoids and triceps throughout the movement.
What muscles does the kettlebell shoulder extension target?
The kettlebell shoulder extension primarily targets the shoulders, especially the rear deltoids, and secondarily engages the triceps for arm extension stability and strength.
Is the kettlebell shoulder extension suitable for beginners?
Yes, the kettlebell shoulder extension is suitable for beginners as it uses a straightforward movement that effectively isolates the rear shoulders without requiring advanced technique or heavy weights.
The kettlebell shoulder extension is an effective isolation exercise targeting the rear deltoids and triceps. Performed by hinging forward at the hips and extending the arms straight backward, it builds strength and stability in the posterior shoulder area, improving posture and upper body aesthetics. This exercise is suitable for beginners as it uses a simple movement pattern while reinforcing correct shoulder mechanics. Including kettlebell shoulder extensions in your routine helps enhance shoulder definition and balance, supporting stronger pressing and pulling exercises. It is a popular choice for bodybuilding, fitness, and cross-training programs, particularly for those aiming to develop shoulder symmetry and joint integrity.