Kettlebells & Sore Shoulders

Using kettlebells, which have their roots in Russia, improves cardio performance, strength and balance. Despite their benefits, kettlebells carry an element of danger. Using kettlebells with improper technique can cause some aches and potential injury; however, simply improving kettlebell form in the basic exercises eliminates the risk of shoulder pain.

  1. Kettlebells

    • Kettlebells, also referred to as the original Russian hand weights, look like a cannonball with a U-shaped handle on top, which allows you to grasp the weight to do exercises. Most kettlebells weigh between 10 and 40 pounds, but they come as light as 2 pounds and as heavy as over 100 pounds. As you increase the weight, your exercise choices decrease because the mass of the kettlebell makes it too difficult to do some exercises. Because most kettlebell exercises use momentum to move the weight through a range of motion, any technique flaw leaves your shoulders in a dangerous position.

    Kettlebell Cleans

    • The kettlebell clean is a move that combines a swing to generate momentum and an upper body pulling motion to get the weight to the final position, where the kettlebell rests against the outside of your forearm and shoulder in what's called the rack position. This exercise becomes dangerous when you don't control the way the kettlebell rotates. To avoid letting the kettlbell flip up and over your hand so it crashes down on your shoulder, your hand should rotate smoothly around the kettlebell's center of gravity. Use the handle so the kettlebell gently comes to rest on your shoulder and forearm. Making this adjustment eliminates unnecessary shoulder soreness from kettlebell contact.

    Pressing a Kettlebell

    • Pressing the kettlebell uses your shoulder to move the weight from the rack position to an overhead position with your arms straight. When performing this exercise, you begin with your elbow close to the rib cage, with the palm of your hand facing across your body. As you press the kettlebell up and over your head, you gradually rotate your arm outward. If the outward rotation happens too soon or if you exaggerate the movement, your shoulder performs an unnatural motion that can lead to shoulder pain.

    Considerations

    • If an exercise causes pain or discomfort, stop and seek the advice of a medical professional. Before beginning to workout with kettlebells, warm up by doing five to 10 minutes of cardio -- enough to break a light sweat and elevate your heart rate. After this, use exercises such as arm circles to dynamically stretch your shoulders. Before you begin your actual working sets, use a lighter kettlebell and practice the exercises; work on rotating your hand around the kettlebell during a clean, and practice pressing the kettlebell overhead using correct outward rotation. Do these things well, and your sore shoulders should be a thing of the past.