30 minute intermediate shoulder workout with kettlebells at home

Here's everything you need to try our 30 minute intermediate shoulder workout with kettlebells 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
09/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Press
  • Alternating KB Strict Press
  • Tall Kneeling Dual Hand KB Press
  • Circuit 2
  • Half Kneeling Dual KB Press
  • Alternating KB Floor Seated Press

Circuit 1

Complete this round 3 times.

Single Arm KB Press

Complete 10 repetitions

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Alternating KB Strict Press

Complete 8 repetitions

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

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.

Circuit 2

Complete this round 3 times.

Half Kneeling Dual KB Press

Complete 8 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

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.

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This workout was made by Sean Klein

Sean Klein

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