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Kettlebell Shrug, a Bell in Each Hand

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a kettlebell by its handle in each hand at your sides with straight arms. You lift your shoulders straight up toward your ears, then lower them.

Targets: Shoulder
Muscles: Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the feet shoulder-width apart and a kettlebell in each hand at the sides, palms facing the thighs, with the arms straight.
  • Raise and lower your shoulders slowly and under control.
  1. A man standing facing the camera with a kettlebell hanging from each hand beside his thighs, his arms straight and his shoulders relaxed and low.

    Step 1 of 3

    Stand with your feet shoulder-width apart, a kettlebell in each hand at your sides and your arms straight.

  2. The same man with both shoulders lifted high toward his ears, his arms still straight and a kettlebell still hanging from each hand beside his thighs.

    Step 2 of 3

    Raise your shoulders straight up toward your ears without bending your elbows.

  3. A man standing facing the camera with a kettlebell hanging from each hand beside his thighs, his arms straight and his shoulders relaxed and low.

    Step 3 of 3

    Stand with your feet shoulder-width apart, a kettlebell in each hand at your sides and your arms straight.

Safety Information

Keep the arms straight and the spine neutral while the shoulders rise and lower, because straight arms, a neutral spine and no shoulder rolling or momentum are the form points. If you have shoulder or neck pain, a shoulder impingement or a neck strain, or are new to loaded shrugs, ask a physiotherapist or physician before shrugging with kettlebells, because these are reasons to avoid the exercise. Stop and lower the bells under control if you feel sharp pain, pinching or numbness in the neck, shoulders or arms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.