Kettlebell Front Raises
Standing kettlebell front raise — anterior deltoid work with the kettlebell's offset weight.
Level: Foundation
Primary: Shoulder
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Swimming Volleyball
Target muscles
The anterior deltoid drives shoulder flexion. The upper pectoralis contributes through the lower half. The serratus anterior holds the scapula stable. The trunk braces. The kettlebell's offset weight adds slight rotational demand the dumbbell version doesn't have.
How to perform
Setup
Stand with feet shoulder-width apart, a kettlebell in each hand at thigh level, palms facing down. Slight bend in the elbows.
Execution
Raise the kettlebells forward and upward to shoulder height with the elbows slightly bent throughout. Pause at the top. Lower under control to the start. The torso stays still.
Common mistakes
- Swinging the torso.
- Bending the elbows more during the rep.
- Raising higher than shoulder height.
- Going too heavy.
- Loose shoulders.
Progressions and regressions
Regress to dumbbell front raises. To progress, work pause raises (2-second hold at peak) or alternate single-arm with both-arm raises.
Programming notes
Accessory shoulder work. 3 sets of 10-15 reps, once or twice a week.
