Strength And Conditioning
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Kettlebell Single-Arm Shoulder Press & Front Plate Raise
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a kettlebell & free weight plate. Utilizing Kettlebell & Free Weight Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Kettlebell Single-Arm Shoulder Press develops the muscles of the shoulders and triceps. The Front Plate Raise develops the muscles of the shoulders.
Kettlebell Single-Arm Press – Kneel on one knee with the knee on the same side of the exercise being down. Hold the Kettlebell with one hand on the handle and the kettlebell resting on the back of the forearm. Hold the opposite arm out for balance. Keeping the elbow pointing forward press the kettlebell upward to full extension with the kettlebell slightly behind the head and in line with the hip. Lower back to the starting position with control. Perform an equal number of reps on each side.
Front Plate Raise – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) Hold the Weight Plate with both hands against the thighs with one hand on each side of the weighted portion and elbows out. Keeping bodyweight on the ball of the foot and arms straight with a slight bend in the elbow, raise the weight until the arms are at shoulder height. Lower the weight with control back to the starting position.
Kettlebell Single-Arm Press – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Front Plate Raise – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
