The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket, so called as ball and socket joint.
Being complex joint there is lot of instability in joint if we do not add desired exercises for stability. There is big advantage of kettlebells for stability of shoulder joint. Few super 4 exercises as below is what I suggest which can not only optimize the shoulder joint incase of injury, but also will significantly help to push heavier weights safely.
The rotator cuff muscles are made of, Subscapularis, Supraspinatus, Infraspinatus, & Teres minor. Its is crucial to strengthen the rotater cuff muscles as its easy to injure these muscles.
Passive exercises include internal and external rotation of the shoulder joint, as well as flexion and extension of the shoulder. In addition to that incorporating isometric movements can help significantly in stabilization.
Super 4 Kettlebell exercises for super shoulders :
1) Overhead Kettlebell Holds or Kettlebell Walk
Relatively simple but important drill can significantly help athletes or general fitness people to stabilize the shoulder joint. Holding kettlebells in overhead position, starting from 30 secs to 2 mins. Do multiple sets, time for max 5 mins each hand, ensure as you progress the holds are for extended period of time.
For dynamics you can do squat in over head holding position, or to add more variation, you can do squat plus walk which can be bit dynamic.
2) Turkish Get-up (TGU)
The TGU enhances rotator cuff function by moving through a broad range of motion. The TGU and its component parts are what I consider to be the key for maximizing shoulder joint health and function. The weight bearing positions are great for scapular stability and strength. Ensure you start with lower weights to get right balance, slowly progressing to 32kg for men or 24kgs for women.
3) High Windmill
While performing the kettlebell high windmill as it is done in bigger range of motion (ROM), it requires better mobility, and stability. It is also good for the hip and over all spine strength. As you move towards ground, ensure both knees are straight and depending on your flexibility, keep the distance between legs wider or smaller. If you have tight hamstrings, then keep the distance wide as ROM decreases, likewise if your hamstrings are flexible, then you can keep less distance between legs.
The rotator cuff muscles are in continues action which stabilizes the humeral head through the wide range of motion.
4) Halo
The halo is something similar to moving Indian club bells (Mudgal). Its effective and simple mobility exercise for the shoulder, especially GH joint and thoracic spine.
Ensure when you start with Halo, the starting and ending point is same. Spine remains neutral and shoulder moves in complete rotation which ensures the elbow is pointing to the sky as you roll back. All these lifts of kettlebells looks simple, although special care needs to be taken when kettlebell is overhead, like ensuring thumb is pointing back, hand is aligned with ear, back is flexible enough to carry the sustained load for period of time etc.
Most times all this correct information is shared in workshops and learnt in workshops. Ensure the trainer is “Certified kettlebell Instructor”, as the right coach gives right direction.
Be Kettlebell Strong!