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Instructions
- Stand upright holding a kettlebell in one hand with arm fully extended.
- Keep your core engaged and shoulders relaxed.
- Lift your shoulder straight up toward your ear in a controlled motion.
- Pause briefly at the top of the movement.
- Lower your shoulder slowly back to the starting position.
- Complete all reps on one side before switching to the other.
Technical Tips
- Avoid rolling your shoulder during the movement.
- Keep your arm straight without bending the elbow.
- Stand tall without leaning to either side.
Breathing Tips
- Inhale before you begin the lift.
- Exhale as you shrug the shoulder up.
- Inhale as you lower the shoulder back down.
Medical restrictions
- Shoulder impingement syndrome
- Cervical spine injuries
- Rotator cuff tears
The Single Kettlebell Shrug is a focused strength training exercise that targets the upper trapezius muscles using a unilateral approach. Ideal for correcting muscular imbalances and enhancing scapular stability, this exercise is particularly beneficial for athletes and individuals aiming to improve posture and upper back strength. By isolating one side at a time, the movement ensures better neuromuscular control and helps build symmetrical development across both sides of the upper body. It is especially useful for those who experience dominance in one shoulder or upper trap. The simple execution with minimal equipment makes it a versatile choice for beginners and advanced users alike. Regular inclusion of the Single Kettlebell Shrug in training routines supports better load management for compound lifts and contributes to overall shoulder health and functionality. Whether performed as part of a warm-up, accessory work, or rehabilitation protocol, this exercise offers significant benefits with low risk when performed with proper technique.
What muscles do Single Kettlebell Shrugs target?
Single Kettlebell Shrugs primarily target the upper trapezius muscles, helping improve shoulder elevation strength and posture.
Is the Single Kettlebell Shrug good for correcting muscle imbalances?
Yes, performing the shrug unilaterally helps address muscle imbalances by focusing on one side at a time, promoting symmetrical development.
Can beginners do Single Kettlebell Shrugs?
Absolutely. The Single Kettlebell Shrug is a beginner-friendly exercise requiring minimal technique and offering clear muscular benefits.
Should I roll my shoulders during the shrug?
No, shoulder rolling is discouraged. For maximum effectiveness and safety, shrug your shoulder straight up and down.
How heavy should the kettlebell be for shrugs?
Choose a kettlebell that allows controlled movement without compromising posture, starting light and increasing gradually as strength improves.