Shoulder Swing Workout

Shoulder swings don’t just develop the muscles in the shoulders. Rather, they recruit the help of muscles throughout the entire body to perform the move. If you’re pressed for time and have access to a kettlebell, shoulder swings are a quality exercise that can serve as the anchor in your workout. They can be easily incorporated into a more extensive weight training session. Always warm up prior to your shoulder swing workout to prepare your muscles.

  1. Mastering the Shoulder Swing

    • Shoulder swings are performed with a kettlebell, which is a weighted implement in the shape of a ball that features a handle on one end. Hold the kettlebell in one hand and set your feet to hip-width apart. Start with the kettlebell hanging down in between your legs. Push your hips back and bend your knees to lower into a squat, simultaneously swinging the kettlebell between your legs. Extend your hips and knees to propel the kettlebell upward, using your extended arm to guide it out in front of you until the kettlebell is higher than your shoulders. Immediately lower back down, swinging the kettlebell back between your legs and continue in this manner until all reps are completed. The exercise can also be completed holding the kettlebell with both hands.

    Swing Benefits

    • It may appear that the shoulder swing is driven by your shoulder, but really it’s the inertia produced by your lower body that propels the weight upward. According to ExRx.net, the kettlebell swing works your hip extensors, which include your glutes and hamstrings, your quadriceps and your calves. In addition, your deltoids, which are the major muscle in your shoulders, control movement at your arm. Your obliques and lower back are recruited to keep your back straight and torso tight. Because it'll raise your heart rate significantly, a shoulder swing workout can also develop your cardiovascular system.

    A Swinging Workout

    • Mix both single-handed and double-handed swings into your shoulder swing workout. Before starting, warm up for five to 10-minutes with some light cardio such as jogging or jumping rope. Start with two-handed shoulder swings for 15 seconds, resting 15 seconds in between each set. Complete a total of 28 rounds, which will take you 14 minutes. Rest for two minutes and then perform 28 rounds of right-handed shoulder swings for 15 seconds, and 15 seconds of left-handed shoulder swings, with each swing separated by 15 seconds of rest. This second batch of swings will also take 14 minutes, which means the entire workout will take 30 minutes.

    Training Intensity

    • Although kettlebells are often marketed as a hard-core training tool, they’re appropriate for people of all fitness levels. Steve Cotter, the founder and director of the International Kettlebell and Fitness Federation, notes that the kettlebell swing can provide an all-in-one workout and recommends that beginners simply start with a lighter load. He recommends that healthy women begin with an 8-kg or 17.6-pound kettlebell and that men begin with a 16-kg or 35.2-pound kettlebell.