This workout hits your deltoids from six different angles at the front, side and rear, the core and lower-body aren’t neglected either. If you’re looking to create these awesome shaped shoulders that look good from every angle, this is your go-to workout!
Work with two light to medium kettlebells because we do quite a few reps, plus the side delts are involved with the side press. Don’t do the side press if you’re not strong in your side deltoids yet. Use 1 heavy kettlebell for the hip hinge swings.
3 x strict front/hybrid/side press (that’s three presses = 1 rep)
3 x bent over rows 90/45/0 degrees (that’s three rows = 1 rep)
5 x racked front squat
10 x heavy kettlebell double arm swings
25 minutes AMRAP
“ARE YOU SERIOUSLY PRESSING 12KG?” Yes, I’ve have received these stupid comments on Reddit, they would go paired with “I can press this, I can swing that, I’m this old and do that” I quickly left that toxic hole. Yes I am pressing two 12kg kettlebells, could I use a heavier weight? Of course I can, and maybe I will one day, maybe I won’t, it shouldn’t even come up, as it’s none of anyone else’s business. I don’t need to talk about how I can windmill 40kg, swing 40kg (or heavier), strict press 30kg+ and so on.
These presses are not to joke around with, you need to have good conditioned shoulders to perform these angles safely, if you feel like the weight is wobbling all over the place, then you’re not ready for that weight yet. Take a 4kg if you need to, don’t be that person who needs to be seen with HEAVY WEIGHTS, think about your safety first, forget those macho idiots. Yes, you need to progress, but that has nothing to do with the moral of this story.
THE ANGLES! O LAWDY!
The next thing was people complaining about the angles, yes, like I clearly mentioned, you don’t do them if you’re not already conditioned, but if you are, they’re perfectly fine, you don’t want to stick to 1 dimensional training, train your body from all possible angles. The most ironic thing was, the guy with the big mouth was a moderator of “LightDumbbellFitness” and being a big fan of Eugen Sandow (which he should be), but I guess he forgot that Eugen Sandow is the king of the side press, “ooh lawdy, the angles!”.
I have to mention one more comment I received, and which made me chuckle “You need to train heavy to progress, yes I get injured sometimes, but I work through it”. Right, agreed on going heavier, but only when you’re ready, I rather stay injury free though, I don’t care what people think or say, I will press what I like and know my body can handle to stay injury free, which (touch wood) I have been for a long time since I started training smart.
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