30 minute intermediate shoulder workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate shoulder workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Single Arm KB Press
  • Single Arm Floor Seated KB Press
  • Alternating KB Floor Seated Press
  • Circuit 2
  • Tall Kneeling KB Crush Grip Press
  • Tall Kneeling Dual Hand KB Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Single Arm KB Press

Complete 12 repetitions

Coaching Tips For Tall Kneeling Single Arm KB Press

Follow these cues to perform Tall Kneeling Single Arm KB Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears
  • Always bring the KB back to front rack position.

Single Arm Floor Seated KB Press

Complete 7 repetitions

Coaching Tips For Single Arm Floor Seated KB Press

Follow these cues to perform Single Arm Floor Seated KB Press correctly:

  • Keep the legs and back straight
  • Keep rib cage tucked, lock elbow at the top of rep
  • Start and end in the front rack position.

Alternating KB Floor Seated Press

Complete 10 repetitions

The alternating KB floor seated press is a challenging vertical press variation that can be used to overload the muscles in the shoulders, the core musculature and also the mobility of the thoracic spine.

Benefits of Alternating KB Floor Seated Press

The primary benefit of the alternating kb floor press is for improving strength in, or growing the muscles of the anterior deltiods and surrounding musculature. That being said, this is a very challenging exercise for the core, especially when done by advanced individuals who can put some serious weight over their head. Finally it can benefit the mobility of the shoulders, sitting on the floor like this while extending the arm overhead can be very challenging but also induce adaptation of improved shoulder mobility.

How To Do Alternating KB Floor Seated Press

  1. Find the correct starting position by putting the kettlebells in the front rack position, with the legs straight and split apart.
  2. Press one kettlebell overhead while keeping the other in the front rack position.
  3. Lock the elbow at the top of the repetition, meaning the arm is completely straight and the bicep is next to the ear.
  4. Return the kettlebell to the front rack position and press the alternating kettlebell overhead until the prescribed number of repetitions are completed.

Coaching Tips For Alternating KB Floor Seated Press

Follow these cues to perform Alternating KB Floor Seated Press correctly:

  • Keep both the legs and the back straight, engaging your core
  • Press one KB while the other stays in the front rack position
  • Lock the elbow at the top of each rep.

Circuit 2

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 16 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Tall Kneeling Dual Hand KB Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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