Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell One Arm Clean And 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 one hand with an overhand grip.
- 2
Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
- 3
Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
- 4
As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
- 5
Lower the kettlebell back down to the starting position and 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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