Kettlebell Side Raises
Standing kettlebell lateral raise — lateral deltoid work with the kettlebell's offset weight.
Level: Foundation
Primary: Shoulder
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Swimming Volleyball
Target muscles
The lateral deltoid drives shoulder abduction. The supraspinatus initiates the first 15 degrees. The trapezius assists at higher angles. The trunk braces.
How to perform
Setup
Stand with feet shoulder-width apart, a kettlebell in each hand at the sides. Slight bend in the elbows that stays consistent.
Execution
Raise both arms out to the sides until they reach shoulder height. Pause at the top. Lower under control to the sides. The torso stays still; the elbow bend stays consistent.
Common mistakes
- Going too heavy and shrugging.
- Raising higher than shoulder height.
- Bending the elbows more.
- Swinging the torso.
- Bouncing.
Progressions and regressions
Regress to dumbbell lateral raises. To progress, work pause raises, drop sets.
Programming notes
Shoulder accessory. 3-4 sets of 12-15 reps, two or three times a week.
