Procaryote
Shoulder · Strengthening

Multi-directional shoulder lifts with kettlebell

Multi-directional shoulder lifts with kettlebell, 3 sets, 8 repetitions per direction

Illustration of the Multi-directional shoulder lifts with kettlebell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per direction

Description: Hold a kettlebell in one hand, arm along the body, scapula well stabilized, and trunk upright. Slowly lift the arm, controlling the movement in different directions: flexion (front), abduction (side), adduction (inside), rotation, then perform a throwing or pulling movement as instructed. Always return to the starting position while maintaining scapular control.

Tips: Keep the trunk stable and avoid compensating with the back or neck. Control each movement to effectively strengthen the shoulder without pain.

Progression: Gradually increase the kettlebell weight or the number of repetitions as the movement becomes easy and pain-free.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
kettlebell
Starting position
Standing, upright trunk, kettlebell held in one hand, arm along the body, scapula stabilized
Clinical goal
Strengthen shoulder muscles in multiple directions to improve stability and function
Also known as
shoulder lifts with kettlebell, shoulder strengthening with kettlebell, arm lifts kettlebell

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.