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Instructions
- Stand with feet shoulder-width apart holding a kettlebell in front of your thighs with both hands or one in each hand.
- Keep your arms straight and lift the kettlebell forward to shoulder height.
- Pause briefly at the top maintaining control.
- Lower the kettlebell back to the starting position in a controlled motion.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core tight and back straight throughout the movement.
- Avoid swinging the kettlebell using momentum.
- Raise only to shoulder height for maximum deltoid activation.
Breathing Tips
- Inhale before lifting the kettlebell.
- Exhale as you lift the kettlebell to shoulder height.
- Inhale as you lower the kettlebell back down under control.
Medical restrictions
- Shoulder injuries
- Rotator cuff tears
- Severe lower back pain
What muscles does the kettlebell front raise work?
The kettlebell front raise primarily works the shoulders, specifically the front deltoids, while also engaging the upper chest and core muscles for stabilisation during the lift.
Is the kettlebell front raise good for beginners?
Yes, the kettlebell front raise is a beginner-friendly exercise that effectively isolates and strengthens the front shoulders while improving posture and shoulder stability when performed with proper form.
How heavy should my kettlebell be for front raises?
For kettlebell front raises, start with a light to moderate weight that allows you to perform the exercise with strict form, typically between 4kg to 8kg, adjusting as your strength progresses.
Can I do kettlebell front raises with one arm?
Yes, kettlebell front raises can be performed unilaterally with one arm at a time to correct muscle imbalances and enhance core engagement during the lift.
What are common mistakes in kettlebell front raises?
Common mistakes in kettlebell front raises include swinging the weight using momentum, raising the kettlebell above shoulder level unnecessarily, and not engaging the core for stabilisation.
The Kettlebell Front Raise is a fundamental isolation exercise designed to build strength and definition in the shoulders, particularly the anterior deltoids. This exercise involves lifting a kettlebell straight in front of the body to shoulder height, which targets the front part of the shoulders while also engaging the upper chest and core for stabilisation. The Kettlebell Front Raise is ideal for beginners seeking to develop shoulder aesthetics and functional strength for daily pushing and lifting tasks. It improves shoulder stability, enhances posture, and increases muscular endurance when performed with controlled form. This exercise can be incorporated into upper body or full body workouts and is widely used in bodybuilding, CrossFit, and general fitness routines to improve shoulder development effectively and safely.