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 better range of motion, or as an assistance exercise.

There are of course countless of 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 login to see them all.

• Steve Cotters tea cup
• shoulder rolls, forwards, backwards 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:

• backwards 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 backwards 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 login, 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.

Kettlebell armbar

 

Kettlebell around the body

 

Kettlebell halo

 

Backwards rocking

 

Shoulder rolls

 

Conventional Windmill

 

Windmill plus Torso Rotation

Check out our book Master The Kettlebell Press for many more.

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