This article covers 14 different kettlebell exercises that you can use to build the perfect kettlebell shoulder workout. I also included five sample workouts to get you started!

Why You Should Focus on Developing Your Deltoids

As a kid starting out in the gym, I focused on chest, bis, and tris like most kids. I didn’t realize how developing the deltoids was the key to impressive arms.

Fast forward 23 years, and now I focus on my shoulders as much, if not more, than anything else. Not only for aesthetic reasons, either. After tearing the labrums in both rotator cuffs, I needed to keep my shoulders strong. Shoulder injuries affect so much of our daily lives. You can’t lift, push, pull, press, or even swing your arms. Trips to the physical therapist helped. But the more I focused on improving my shoulder stability, the less pain I felt.

That’s where kettlebells came in for me. Several kettlebell exercises like the get-up, windmill, and halo can help build stronger shoulders and improve shoulder stability.

Before starting kettlebell training, my shoulder workout consisted of presses and lateral raises. And nothing else. These are great shoulder exercises for bodybuilding, but only do a little for stability.

Combining presses and raises with stability exercises was the key to building stable shoulders. Now, my shoulders look the best they ever have and feel good, too.

Check out the Outdoor Muscle YouTube Channel for kettlebell exercise demonstrations and much more!

Why Kettlebells?

Kettlebells aren’t what people gravitate toward when it comes to developing shoulder strength.

This is a mistake. Kettlebells are a great way to train shoulders. The unique shape of the kettlebell can make for a fantastic workout. Many find the combination of dumbbells, kettlebells, and barbells makes a perfect workout. The three tools allow you to target a muscle group in different ways. 

Kettlebells are also fantastic for dynamic exercises that incorporate a sequence of movements. You can do a Turkish get-up with a dumbbell, but the kettlebell’s shape makes it much more fluid.

The Turkish get-up is the perfect example of an exercise that uses shoulder stability. To do the exercise with proper form, you must extend the kettlebell overhead. Then, hold it overhead for the entire movement – from floor to standing and back to floor.

The kettlebell is a tool of efficiency. Since many exercises are full body movements, kettlebells are perfect for busy people.

If you’re a student, professional, or parent, a 15-minute kettlebell workout might be for you. Will you get as much out of it as a two-hour barbell workout? No, probably not. But you might get exactly what you need to stay consistent and on top of your goals.

The kettlebell’s portability also makes it an excellent tool for those on the go. Take it to the office, class, or your kid’s soccer practice. Knock out swings and shoulder presses for ten minutes. Then, throw it in the trunk of the car or your backpack and move on.

​Kettlebell Shoulder Exercises

Here are some of the best kettlebell shoulder exercises. If you enjoy the following exercises, you might also like these articles:

• 20 Best Muscle Building Kettlebell Exercises for Arms
• The Ultimate Kettlebell Bicep Workout (+10 Bonus Workouts)

Kettlebell Shoulder Press (Overhead Presses)

• Stand with your feet shoulder-width apart.
• Hold a kettlebell in each hand at shoulder height.
• Press the kettlebells overhead, extending your arms.
• Lower the kettlebells back to shoulder height.
• Focus on controlled movements and engage your core for stability.

Kettlebell Bent Press

• Start by holding a kettlebell in one hand at shoulder height. 
• Step your feet apart with your toes pointing outward. 
• Bend to the side at your waist while keeping the kettlebell close to your shoulder. As you bend, allow the opposite arm to move outward for balance. 
• Keep your eyes on the kettlebell, and push your hip out as far as possible while extending your arm holding the kettlebell. Hold the full extension. 
• Reverse the motion to return to the starting position. 

Kettlebell Upright Rows

• Hold a kettlebell in each hand with an overhand grip.
• Stand with your feet hip-width apart.
• Pull the kettlebells up to chest height, keeping them close to your body.
• Lower the kettlebells back down to the starting position.
• If using a single kettlebell, hold it with both hands by the handle, then follow the above steps.

Kettlebell Lateral Raises

• Stand with your feet hip-width apart, holding a kettlebell in each hand by your sides.
• Raise the kettlebells out to the sides until they are at shoulder level.
• Lower the kettlebells back to your sides.
• Maintain a slight bend in your elbows and engage your core throughout.

Kettlebell Front Raises

• Stand with your feet hip-width apart, holding a kettlebell in each hand.
• Raise the kettlebells in front of you until they are at shoulder height.
• Lower the kettlebells back to your thighs.
• Maintain a slight bend in your elbows and engage your core for stability.

Kettlebell Reverse Raises

• Sit on the edge of a bench, holding a kettlebell in each hand. Place your feet in front of you while maintaining a bend in the knees. 
• Bend forward at the waist. 
• Raise the kettlebell out to each side.
• Lower the kettlebell back to the starting position underneath your knees.

Kettlebell High Pull

• Hold a kettlebell in each hand with an overhand grip.
• Stand with your feet shoulder-width apart.
• Bend your knees slightly and hinge at your hips.
• Pull the kettlebells towards your upper chest, keeping your elbows high.
• Lower the kettlebells back to the starting position.

Kettlebell Shrugs

• Stand with your feet hip-width apart. Hold a kettlebell in each hand at your sides. 
• Use your traps to lift the kettlebells straight up in a shrugging motion. Maintain full extension of your arms. 
• Hold the shrug position for a pause at the top, focusing on the contraction of your upper traps.
• Lower the kettlebells back to the starting position. 

Kettlebell Halos

• Stand or sit with your feet shoulder-width apart and hold a kettlebell upside down by the horns. 
• Start with the kettlebell at chest level.
• Circle the kettlebell around your head, moving it behind your head and back to the front.
• Perform desired reps in one direction. Then, switch to the opposite direction.

Kettlebell Push Jerk

• Hold a kettlebell in each hand at shoulder height.
• Bend your knees and engage your core.
• Push the kettlebells overhead by extending your hips and knees.
• As you lock your arms at the top of the movement, dip the hips. Then, stand up straight, maintaining the kettlebells overhead.
• Lower the kettlebells back to your shoulders in a controlled manner.

Kettlebell Thrusters

• Start holding a kettlebell by the handle in each hand in the rack position.
• Stand with your feet shoulder-width apart and your knees with a slight bend.
• Lower into a squat. Keep your chest up and your back straight.
• Explode upward from the squat. Use the power generated from your legs to press the kettlebell overhead in one motion as you rise up. 
• Extend your arms as you stand to full height.
• Return the kettlebell to the rack position and repeat. 

Kettlebell Windmill

• Stand with your feet a bit wider than shoulder-width apart, toes pointing forward. 
• Hold a kettlebell in your right hand. Press the kettlebell overhead and hold it in that position. Turn your right foot outward.
• Keep your left arm extended to your side for balance. Brace your core to maintain stability.
• Hinge at your hips, pushing them out to the left and bending at the waist. Keep your eyes on the kettlebell as you tilt your torso to the right.
• Lower your upper body towards the ground. Keep your right arm straight.
• Reverse the movement by pushing through your left heel and returning to standing. Keep the kettlebell overhead throughout the exercise. 
• Repeat all reps on one side and then switch sides.

Turkish Get Up

• Start by lying on your back with your legs straight. Hold a kettlebell in your right hand. Press the kettlebell up toward the ceiling (or sky if outside). Keep a straight arm.
• Bend your right leg, keeping your foot flat on the ground. Place your left arm out to your side at a 45-degree angle from your body.
• Keep your eyes on your kettlebell as you lift your torso off the ground and pivot onto your left forearm.
• Push up onto your left hand and lift your hips off the ground to create a triangle shape with your body.
• Sweep your left leg underneath you. Your left foot is now on the toes. Rotate the right foot so that both knees face the same direction. Step up into a standing position. The kettlebell remains overhead. Straighten your left arm to your side at a 90-degree angle for balance. 
• Reverse each step of the movement to return to the starting position. 

Kettlebell Push Press

• Start by holding a kettlebell in each hand in the rack position. Stand with your feet shoulder-width apart.
• Maintain a slight bend in your knees. Keep your core muscles tight for stability.
• Bend your knees to a quarter squat position. Drive the kettlebell overhead by extending your hips and knees as you stand up. 
• Use the momentum generated from your lower body to assist in pressing the weight.
• Lock out your arm at the top of the movement. 
• Lower the kettlebell back to the rack position. 

Sample Kettlebell Workouts

Kettlebell Shoulder Workout 1: Strength Focus

• Kettlebell Shoulder Press: 3 sets x 4-6 reps per arm
• Kettlebell Upright Rows: 3 sets x 4-6 reps
• Kettlebell Shrugs: 3 sets x 4-6 reps
• Rest: 1.5-2 minutes between sets

Load: If you have heavier kettlebells, this is the workout to use it on.  This is a lot of shoulder work for one workout. This workout would fit in a bodybuilding style split: Chest/Tris, Back/Bis, Shoulders/Legs. You can also add one or two of these exercises to a full-body routine.

Kettlebell Shoulder Workout 2: Hypertrophy Focus

• Kettlebell Shoulder Press: 4 sets x 8-10 reps
• Kettlebell Lateral Raises: 4 sets x 8-10 reps
• Kettlebell Reverse Raises: 4 sets x 8-10 reps per arm

Rest: 45-90 seconds between sets

Load: A moderate load is perfect for this workout. Including front, lateral, and reverse raises will target each head of the deltoid. This type of workout is excellent for building muscle and eliminating muscle imbalances.

Kettlebell Shoulder Workout 3: Muscular Endurance Focus

• Kettlebell High Pulls: 3 sets x 12-15 reps per arm
• Kettlebell Thrusters: 3 sets x 10-12 reps per arm
• Kettlebell Lateral Raises: 3 sets x 15-20 reps

Rest: 60 seconds between sets.

Load: Use a light weight that you can handle for 15-20 reps. Keep the rest periods short. This type of workout will help build muscular endurance and conditioning.

Kettlebell Shoulder Workout 4: Stability Focus

• Kettlebell Turkish Get-Ups: 3 sets x 1 rep per side
• Kettlebell Push Jerk: 3 sets x 6-8 reps
• Kettlebell Windmill: 3 sets x 2 reps per side
• Kettlebell Bent Press: 3 sets x 1 rep per side

Rest: 45-60 seconds between exercises.

Load: Moderate. This workout focuses on the overhead position to develop stability in the shoulder joint. 

Kettlebell Shoulder Workout 5: Short on Time

• Kettlebell Shoulder Press: 2 sets x 15-20 reps
• Kettlebell Lateral Raises: 2 sets x 15-20 reps
• Kettlebell Shrugs: 2 sets x 15-20 reps

Rest: 30-45 seconds between sets.

Load: Use a light-moderate kettlebell weight. Keep the workout moving with short rest periods. I included fewer sets but higher reps to get the most bang for your buck.

Make sure to check out the Outdoor Muscle Kettlebell Hub for more kettlebell content!