Rotator Cuff Exercises

Kettlebell Exercises To Strengthen The Rotator Cuff

If you’re looking for the the best kettlebell exercises to strengthen the rotator cuff muscle group then look no further as I will cover several great kettlebell exercises that will do this. If you have been told that you have a rotator cuff tear or injury, make sure that you find out which muscle of the rotator cuff muscle group it is.

This muscle group near the shoulder joint is called the rotator cuff because together they form a cuff at the shoulder joint. They rotate and stabilize the arm (humerus) in the shoulder joint.

Rotator Cuff

A view of the shoulder joint. Posterior view at left. Anterior view at right.
1. Clavicle, 2. Scapula, 3. Scapular spine, 4. Coracoid process, 5. Acromion, 10. Rotator cuff, 11. Supraspinatus, 12. Subscapularis, 13. Infraspinatus, 14. Teres minor, 15. Biceps muscle

Working The Rotator Cuff

To work and strengthen the rotator cuff we need to know what actions it performs so we can pick the correct kettlebell exercises that target those actions.

The rotator cuff is a group of muscles that consist of the supraspinatus, infraspinatus, teres minor, and subscapularis.

Supraspinatus

Supraspinatus muscle

The supraspinatus muscle assists the deltoid in abducting the arm and stabilizes the glenohumeral joint.

Infraspinatus

Infraspinatus muscle

The infraspinatus muscle actions lateral (external) rotation, abduction, and horizontal abduction of the arm at the shoulder joint and stabilization of the shoulder joint.

Teres minor

Teres minor

The teres minor actions lateral (external) rotation, horizontal abduction of the arm at the shoulder joint, and stabilization of the shoulder joint.

Subscapularis

Subscapularis

The subscapularis actions medial (internal) rotation of the head of the humerus, and prevents anterior displacement of the humerus.

A summary of how to work those are shoulder stabilization, lateral (external) rotation, abduction, and horizontal abduction of the arm at the shoulder joint.

“I would like to know your take on the best kettlebell exercises for rotator cuff strengthening.”

Mitch Raymond

The Best Kettlebell Exercises To Strengthen The Rotator Cuff

Some of the best kettlebell exercises to strengthen the rotator cuff are:

  1. Overhead static holds
  2. Kettlebell halos
  3. Kettlebell ribbons
  4. Kettlebell windmills
  5. Kettlebell Turkish getups

All kettlebell exercises mentioned need to safely be approached through progressive overload as explained in how to program for kettlebell training for beginners.

Flexibility and mobility also play a big part and these are addressed in many of our workouts. As we perform a workout that includes shoulder work, we include mobility work for that area, like for example in the workout DEATH BY STRICT PRESS, details follow.

Workout

Strict press max total weight
8 minutes AMRAP

2 × single arm scarecrow into arm overhead and thoracic extension on each side
4 × inchworm into upward and downward dog
2 × thoracic rotation and arm circle on each side
8 minutes of active recovery

Strict press max total weight
8 minutes AMRAP

Rules:
Weight change allowed
Single or double kettlebell allowed
5 CrossFit burpees penalty when the weight hits the ground

This is a great shoulder workout, but the part highlighted in amber is the part that’s interesting when it comes to including shoulder mobility work in your sessions. Everything in the active recovery work is focused on the shoulders and the direct area around it.

Most of our CAVEMANROM™ work is also great for working on increasing shoulder strength and mobility.

Rotator Cuff Tear

Rotator cuff tears are usually caused by repetitive movement and or heavy exercises. Even the best kettlebell exercises for strengthening the rotator cuff are not going to heal a tear. Rest and consulting an expert are recommended to identify the severity of the tear.

Rotator Cuff Weakness

Weakness in the rotator cuff doesn’t always mean that strength training will fix it, there are also other weaknesses like pain, neurological, or injury-related weakness. Here are some great videos for testing for weaknesses in the rotator cuff.

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