Kettlebell Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Lateral Raise is an effective shoulder exercise that primarily targets the deltoid muscles, specifically the lateral (middle) portion, helping to build width and definition in the shoulders. This exercise also engages the traps and upper back as secondary muscle groups. To perform the movement, hold a kettlebell in each hand with your arms at your sides, and then raise the weights out to the sides until your arms are parallel to the ground, keeping a slight bend in the elbows. The controlled movement emphasizes the target muscles, making it a great addition to a shoulder workout routine.
How to Perform
Choose an appropriate kettlebell weight from the rack based on your fitness level and goals.
Step back into a clear space with enough room to perform the exercise without obstruction.
Stand tall with a neutral grip (palms facing inward), holding the kettlebells at your sides, and engage your core for stability.
Inhale deeply, and then raise both kettlebells to shoulder height, keeping your arms straight but with a slight bend at the elbows.
Slowly lower the kettlebells back down to the starting position with controlled movement, maintaining focus on the target muscles.
Repeat the motion for the desired number of repetitions, ensuring smooth and consistent form throughout.
Avoid swinging or using momentum to lift the kettlebells; focus on slow, deliberate movements to fully engage the shoulder muscles.
Keep your posture upright throughout the exercise to prevent unnecessary strain on your lower back.
Tips
To maintain continuous tension on the side delts, avoid letting the kettlebells rest against your body and focus on controlling the lowering phase of the movement.
Keep your core engaged throughout the exercise, ensuring your torso remains upright without leaning back or arching your lower back as you lift and lower the kettlebells.
Allow your shoulders to move naturally during the exercise, but refrain from fully locking out your elbows at the top of the movement.
Slightly leaning forward may help activate the rear delts more effectively, increasing the engagement of the upper back muscles.
Ensure that the kettlebells do not come into contact with each other at the bottom of the movement, as this could create an unnecessary risk of injury.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the kettlebells. This wastes energy and reduces the effectiveness of the exercise. Instead, focus on slow, controlled movements to maintain constant tension on the shoulders.
Don’t Arch Your Back: Avoid leaning back or arching your lower back as you raise the kettlebells. This can put unnecessary strain on the spine and reduce the focus on the target muscles. Keep your torso stable and upright throughout the movement.
Avoid Locking Elbows: Do not fully extend your elbows at the top of the movement. Locking your elbows reduces muscle activation in the shoulders and traps. Keep a slight bend in your elbows to keep the tension on the muscles you are targeting.
Don’t Let the Kettlebells Touch Your Sides: Letting the weights rest against your body diminishes the tension on the side delts. Keep the kettlebells slightly away from your body, and focus on the controlled raising and lowering motions.
Avoid Colliding the Kettlebells: Do not allow the kettlebells to clang or collide at the bottom of the movement. This can cause an abrupt stop, which may lead to strain or injury. Keep the movement smooth and fluid without unnecessary contact.
Don’t Overload the Weight: Lifting too heavy of a weight can lead to poor form, injury, and unnecessary strain on your joints. Choose a kettlebell that allows you to perform the exercise with proper technique while still challenging the target muscles.
Don’t Flare Your Elbows Too Much: Flared elbows can put undue stress on the shoulder joint. Keep your elbows slightly bent and in line with your body to maintain the right form and minimize risk.
Avoid Holding Your Breath: Make sure to breathe throughout the exercise. Holding your breath can cause tension and discomfort, limiting your performance and energy. Inhale during the lowering phase and exhale as you lift the kettlebells.
Don’t Rush the Movement: Speeding through the reps can lead to improper muscle engagement and wasted energy. Perform the exercise slowly, ensuring that you’re fully activating the shoulder muscles throughout both the concentric and eccentric phases.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
