Grab A Kettlebell

By Jodi Barrett, CEO, Kettlebell Kickboxing Canada

Looking for effective and fun ways to sculpt your summer shoulders? Look no further! I am going to introduce you to a workout that will get your heart pumping and your muscles engaged!

Due to the Russian Kettlebells unique shape it is the ultimate training tool to help sculpt beautiful shoulder muscles while also improving cardio and strengthening your posterior chain.When you want to change the way your body looks, your workout should be free from stress. It should aim to build your relationship with yourself so you can confidently get stronger mentally and physically.

We are going to look at three different exercises, how to execute them, and then we are going to put them all together and build an amazing complex that will help build beautifully sculpted arms.

Train each of these exercises below (A, B, C) 8-10 repetitions, three times through, then put the exercises together to create a two minute complex.

  1. Full Mobility Swing into Mid-Racked Position
  • Lean over the kettlebell and grab hold of the kettlebell by the handle.
  • 2.Hinge by sitting back and bending at the hips, then the knees.
  • Drive the kettlebell back up above and behind your knees.
  • Thrust your hips forward, squeeze your glutes, and stand up straight. Do not backward bend at the top of the motion! Be sure to create a non-stop fluid motion as you swing with the kettlebell going behind the knees then up to shoulder level.
  • At the top of the swing, the kettlebell should go no higher than chest level. Do not raise the kettlebell with your arms. Your arms— as well as the kettlebell—should remain weightless through the entire motion.
  • As the kettlebell swings up for the second time you are going to grab the kettlebell in a mid-racked position. To mid-rack this position, hold the kettlebell between your shoulder and forearm inside your wrists with both hands, gripping from the horns. Always keep the kettlebell close to the body, elbows in, with a strong, straight back and at chest level.
  1. Overhead Press with Triceps Extension
  • Gripping the kettlebell by the horns in a mid-racked position, press the kettlebell overhead, extending your arms. Engage your core and glutes to keep a strong stable back. At the top of the extension, flex (bend) at the elbows, taking the kettlebell back behind your head. You will then extend (straighten) your arms and lower the kettlebell back down into that mid-racked position.
  • Halo
    You will begin in a mid-racked position, circling the kettlebell around your head and back to mid-racked position. Repeat to your left. The movement should be as small as you are capable of performing. This will be determined by your mobility.

Now you are ready to put these movements together to create a complex, using your arm strength, core, posterior chain, and mobility!

  • Full Mobility Swing into Mid-Racked Position
  • Overhead Press with Triceps Extension
  • Halo: Right and Left

With minimal space you can perform this complex, and with time you can measure your progress and challenge yourself by working towards using a heavier kettlebell.The importance of form is always something that should be on the forefront of your mind! Form over time always – as good form will only benefit your body!


After 13 years of being a stay at home mom, Jodi Barrett found Kettlebell Kickboxing! That journey took her to complete her KBIA-Master Level and MKC Certifications. Jodi teaches classes and certifies trainers across Canada. Connect with Jodi at or on Instagram at .