Shoulder Warm-Up, Flexibility and ROM Exercises

The following exercises are part of the book Master The Kettlebell Press and are either great to include for warming up when kettlebell pressing, great for creating a better range of motion, or as an assistance exercise.

There are of course countless exercises and techniques that one can perform, we chose the following to include in our book. Some videos are listed further below, so make sure you log in to see them all.

Steve Cotters teacup
Shoulder rolls, forwards, backward and alternating
Shoulder dislocate stretch (horrible name)
One arm up one down
Arms in and out
Arm circles big
Arm circles small
Jumping jacks
Squats
Perform a press with light weight

And for assistance exercises:

Backward rocking
start by going down on all fours, on the knees and hands, walk your hands out as flexibility allows, gently push your shoulders into the ground, push your hips into the ground, keeping your head in neutral alignment, gently rock backward a few times gently increasing shoulder range of motion each time. This can also be a great assistance exercise if you involve lat activation by coming forward onto locked out arms and onto the toes into a plank position with everything locked-out and engaging the lats
Armbars
laying on the floor with one pressed kettlebell, slowly moving onto the opposite side of your body while keeping the kettlebell in place
Halos
holding the kettlebell by the horns and bringing the kettlebell around the head
Overhead lock-out
with one or two kettlebells in lock-out position, stand in position or walk around
Surrenders
with one or two kettlebells in lock-out position, performing a reverse lunge into both knees on the ground kneeling and coming back up
Turkish get-ups
Windmills

Some videos require you to log in, if you’re not registered yet, just click on one of the social buttons to the top right or register here. Check out our book Master The Kettlebell Press for many more.