Intense 5-Minute Kettlebell Shoulder Workout for Deltoid Definition!

By
Mike Kenler
January 4, 2021

Intense 5 Minute Shoulder Workout — Kettlebell Only!

What’s up Aliens! It’s the middle of the week and you know what that means: it’s Workout Wednesday! Today, we are going to take you through an intense kettlebell workout.

In this 5 minute routine, you are going to target your shoulders to increase your deltoid muscle definition.

Total Length: 5 minutes

Intensity Level: High

Equipment Needed: A kettlebell

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.


To begin, find a comfortable spot in an open space. Perform each of the following deltoid strengthening exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Alternating Slicer

Setup:

a) Assume a sturdy standing position.

b) Grab the kettlebell with your right hand and your palm facing down.

c) Bring both of your arms out in front of you.

Action:

a) Slowly bring your right arm behind your body while keeping both arms elevated.

b) Squeeze your rear delt, bring your right arm to the middle and pass the kettlebell to your left hand.

c) Repeat on the left side and keep alternating arms.


2. Bent Face Pull

Setup:

a) Grab the kettlebell with both hands and your palms facing towards yo.

b) Hinge at the waist and bend over so that your back is nearly parallel to the floor.

Action:

a) Retract your rear delts as you drive your elbows up and slightly back, bringing the kettlebell right beneath your face.

b) Squeeze your rear delts hard at the top and return to the starting position.

c) Repeat!


3. Close-Grip Overhead Press

Setup:

a) Assume a sturdy standing position.

b) Grab the sides of the kettlebell with your hands close togethe and your palms facing towards you.

Action:

a) Contract your front delts to press the kettlebell high above your head.

b) Squeeze your deltoids hard at the top and slowly brng the weight back to chest level.

c) Repeat!

4. Alternating Side Raise 

Setup:

a) Assume a sturdy standing position.

b) Begin with both of your arms by your side and grab the kettlebell with your right hand and your palm facing inwards.

Action:

a) Contract your side (lateral) deltoid to raise the kettlebell out to one side.

b) Then, bring the weight back down and transfer the kettlebell to your left hand.

c) Repeat and keep alternating!

5. Front Raise

Setup:

a) Assume a sturdy standing positin.

b) Grab the kettlebell with one arm and make sure your palm is facing towards you.

Action:

a) Contract your deltoid to raise the kettlebell slightly above your forehead.

b) Pause for a moment and then bring the weight down in a controlled fashion.

c) Repeat!

You can also hold the kettlebell with two hands and perform a close-grip front raise!


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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