Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell One Arm 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 at shoulder height.
- 2
Bend your knees slightly and engage your core.
- 3
Press the kettlebell overhead in a straight line, fully extending your arm.
- 4
As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
- 5
As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
- 6
Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
- 7
Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
- 8
Lower the kettlebell back to the starting position by bending your knees and hips, 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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