Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell Double Jerk
Delts · Shoulders
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- 2
Bend your knees slightly and engage your core.
- 3
Press the kettlebells overhead, fully extending your arms.
- 4
Bend your knees and quickly drop into a partial squat.
- 5
Explosively extend your hips and knees, driving the kettlebells overhead.
- 6
Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
- 7
Stand up straight and return to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
triceps
Secondary
tricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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