Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell Two Arm Clean
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 front of your thighs with both hands, palms facing towards you.
- 2
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- 3
Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- 4
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
- 5
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
traps
Secondary
trapsforearms
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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