Tired of having underdeveloped shoulder muscles? Barbells and dumbbells are great for adding bulk for most of the body, but they sometimes prove insufficient for shoulder training. If you want to develop and build shoulder strength along with muscle mass, kettlebell training is the way to go. The bell’s different shape allows for a greater variety of movements than barbells and dumbbells. Another benefit: you can increase muscle mass by simply using a heavier kettlebell.
Here are three basic exercises to get you started with kettlebell training for the developed shoulders you always desired.

Push Jerk

The Push Jerk is an explosive exercise that works both lower-body and upper-body strength. Focus on maxing speed of movement, not weight.

• Assume athletic stance holding kettlebell at shoulder level in rack position
• Push hips back, bend knees and lower into quarter squat; keep weight on heels
• Immediately extend hips, knees and ankles to explode up
• Push kettlebell overhead until arm is locked, slightly behind shoulder and in line with hips
• Slowly lower kettlebell and return to starting position
• Repeat for specified reps; perform set with opposite arm

Sets/Reps: 3-5×3-6

Overhead Squats

Overhead Squats using the kettlebell require you to develop strong shoulders to hold the bell in place. It also helps develop balance and shoulder mobility. Focus on keeping your weight on your heels and keeping your arm locked out.

• Assume athletic stance holding kettlebell at shoulder level in rack position
• Press kettlebell overhead and slightly behind, in line with hips
• Hold left arm out for balance
• Push hips back, bend knees and lower into squat; keep weight on heels
• Extend hips, knees and ankles to drive up out of Squat
• Repeat for specified reps; perform set with opposite arm

Sets/Reps: 3-5×5-10

Prone Rows

Prone Rows will develop your arms, upper back, shoulders and core. This is an advanced exercise, so make sure to emphasis good form and technique. Perform this exercise slowly, keep a good push-up position (straight line from your shoulders to your ankles) and focus on maintaining your balance.

• Assume push-up position with hands gripping a kettlebells
• Shift weight to left arm
• Pinch shoulder blades together and pull elbow back to row kettlebell; keep arm close to side
• Lower dumbbell to ground and shift weight to center to return to start position
• Perform rep on opposite side
• Continue in alternating fashion for specified reps

Sets/Reps: 3-5×5-10