A beginner-friendly upper body exercise that targets the shoulders, upper back, and traps while improving posture, building pulling strength, and enhancing overall upper body power and coordination.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body
Required Equipment
Kettlebell
Muscles
Primary
Shoulder
Correct Form
1. Stand with your feet wider than shoulder-width apart. 2. Place a kettlebell on the floor between your feet and slightly in front of you. 3. Squat down to grab the kettlebell with both hands. 4. Explosively extend your hips and knees, pulling the kettlebell upward to chest height. 5. Slowly lower the kettlebell back down to the starting position with control.
Common Mistakes
Avoid using only arms; generate power from your hips and legs for a full-body lift.
Pro Tips
1. Keep your elbows higher than your wrists as you lift the kettlebell to chest height. 2. Keep the kettlebell close to your body for better control and efficiency.
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A beginner-friendly upper body exercise that primarily targets the shoulders (lateral deltoids) while helping build strength, improve shoulder stability, and enhance overall upper body control.
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A beginner-friendly upper body push exercise that primarily targets the shoulders, triceps, and upper chest while providing added support to build pressing strength, improve shoulder stability, and enhance overall upper body control.
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An intermediate upper body exercise that primarily targets the lateral deltoids and surrounding shoulder muscles while improving shoulder stability, increasing muscular endurance, and enhancing overall shoulder strength and control.
A beginner-friendly upper body exercise that primarily targets the shoulders and upper back while helping to build muscular endurance, improve shoulder mobility, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the shoulders and upper back while helping to build muscular endurance, improve shoulder mobility, and enhance overall upper body control.
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A beginner-friendly upper body exercise that primarily targets the shoulders and rotator cuff muscles while helping to improve shoulder stability, enhance mobility, and build foundational strength for overhead movements.
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A beginner-friendly upper body pull exercise that primarily targets the shoulders, upper back, and arms while helping to build foundational pulling strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body pull exercise that primarily targets the shoulders and upper back while helping build strength, improve posture, and enhance overall shoulder stability and control.
A beginner-friendly upper body pull exercise that primarily targets the shoulders and upper back while helping build strength, improve posture, and enhance overall shoulder stability and control.
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An intermediate-level upper body push exercise that primarily targets the shoulders, triceps, and upper chest while helping to build pressing strength, enhance shoulder stability, and improve overhead control.
An intermediate-level upper body push exercise that primarily targets the shoulders, triceps, and upper chest while helping to build pressing strength, enhance shoulder stability, and improve overhead control.
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A beginner-friendly upper body exercise that primarily targets the shoulders, upper back, and traps while promoting explosive pulling strength, improving posture, and enhancing overall upper body power and coordination.
A beginner-friendly upper body exercise that primarily targets the trapezius muscles while providing added stability to build shoulder and upper back strength, improve posture, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the trapezius muscles while providing added stability to build shoulder and upper back strength, improve posture, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the shoulders, upper back, and traps while helping build strength, improve posture, and enhance overall upper body power and coordination.
A beginner-friendly upper body exercise that primarily targets the shoulders, upper back, and traps while helping build strength, improve posture, and enhance overall upper body power and coordination.
A beginner-friendly upper body pull exercise that primarily targets the deltoids and upper back while helping to build shoulder strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pull exercise that primarily targets the deltoids and upper back while helping to build shoulder strength, improve posture, and enhance overall upper body stability and control.
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A beginner-friendly upper body pull exercise that primarily targets the back, shoulders, and arms while improving spinal mobility, promoting shoulder stability, and building foundational upper body strength.
A beginner-friendly upper body exercise that primarily targets the shoulders and upper back while helping to build strength, improve shoulder mobility, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the shoulders and upper back while helping to build strength, improve shoulder mobility, and enhance overall upper body control.
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A beginner-friendly upper body exercise that primarily targets the upper back, shoulders, and rear deltoids while helping to improve posture, build foundational back strength, and enhance shoulder mobility.
A beginner-friendly upper body exercise that targets the shoulders, upper back, and core while improving shoulder mobility, postural stability, and overall upper body control.
A beginner-friendly upper body exercise that targets the shoulders, upper back, and core while improving shoulder mobility, postural stability, and overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the trapezius muscles while helping to build shoulder and upper back strength, improve posture, and enhance overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the trapezius muscles while helping to build shoulder and upper back strength, improve posture, and enhance overall upper body stability.
Kettlebell
