Video
Instructions
- Stand upright with feet shoulder-width apart holding a kettlebell with both hands in front of your thighs.
- Keep your arms straight and raise the kettlebell forward to shoulder height.
- Pause briefly at the top while maintaining control.
- Lower the kettlebell slowly back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep a slight bend in the elbows without locking them.
- Avoid swinging or using momentum—control the movement.
- Engage your core to stabilize the body during the lift.
Breathing Tips
- Inhale as you prepare and lower the kettlebell.
- Exhale as you lift the kettlebell to shoulder level.
Restrizioni mediche
- Shoulder impingement
- Rotator cuff injury
- Wrist strain
The Kettlebell Long Lever Front Raise is an isolation exercise that targets the shoulders, specifically the anterior deltoid, while also engaging the core and forearms. This variation emphasizes shoulder stability and strength by extending the arms with a kettlebell held in front, creating a longer lever and increased demand on the muscles. The unilateral loading of a kettlebell promotes better grip control and coordination, making it a popular choice for athletes and fitness enthusiasts looking to enhance shoulder definition and upper body aesthetics. Ideal for intermediate lifters, this exercise helps improve posture and balance by reinforcing anterior chain engagement. It can be used in strength routines, hypertrophy programs, or as part of a warm-up to activate the shoulders before compound movements like overhead presses or cleans. The kettlebell’s unique grip also introduces a slight instability challenge, requiring greater neuromuscular activation compared to traditional dumbbells.
What muscles does the kettlebell long lever front raise work?
This exercise primarily targets the front deltoids while also engaging the forearms and core for stability.
Is the kettlebell long lever front raise better than the dumbbell version?
The kettlebell version adds an element of instability and grip challenge, making it slightly more advanced and effective for shoulder stability.
Can beginners do the kettlebell long lever front raise?
It’s better suited for intermediate users, but beginners can start with light weight and focus on form before progressing.
How high should I lift the kettlebell during the front raise?
Raise the kettlebell to shoulder level and avoid lifting above that to minimize stress on the shoulder joint.
How many reps of kettlebell front raises should I do?
Perform 2–3 sets of 10–15 reps using light to moderate weight to focus on muscle activation and control.