Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell Double Snatch
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 arm's length in front of your thighs.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
- 3
In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
- 4
As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
- 5
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusforearmscore
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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