Kettlebell Hypertrophy™: How To Build Big Shoulders With Kettlebells Only

Kettlebell Hypertrophy™: How To Build Big Shoulders With Kettlebells Only | Ft. Rob Riches

Рет қаралды 71,171

Күн бұрын

If you want to build bigger, broader shoulders to achieve the coveted v-taper physique, kettlebells are one of the best ways to do it, if you know what you’re doing.
See, kettlebells are often thought to be only used for functional training, metabolic conditioning, and CrossFit.
However, kettlebells can be an amazing tool for bodybuilding and packing on quality muscle mass with hypertrophy training, when used properly.
Rob Riches here from Blue Star Nutraceuticals and today we’re back with part 4 of our 5-part Kettlebell Hypertrophy™ training series.
We’ve trained the chest, back and lower body already in the previous videos, now it’s time to round off the physique with some impressive shoulders. Today I’m gonna show you exactly how with kettlebells, some open space, and the willingness to work hard.
At the end of this 5-part series, you will have a complete physique enhancing program to follow for up to 12 weeks to completely transform your body.
This is Kettlebell Hypertrophy™: How To Build Big Shoulders With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12-week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
As always, the complete workout is listed for you in the description below.
Exercise #1: Kettlebell Thrusters
Exercise #2: Kettlebell Single Arm High Pull
Exercise #3: Kettlebell Single Arm Thrusters
Exercise #4: Kettlebell Hang Clean
Exercise #5: Kettlebell Single Arm Strict Overhead Press
Exercise #6: Kettlebell Snatch
And that’s a wrap!
Congratulations on making it through the fourth workout of this 5-part kettlebell hypertrophy training series.
Be sure to tune in next week for the 5th and final segment of this program, where we’ll be showing you how to build an impressive set of arms and chisel out abs that perform just as good as they look.
And if you want to step up the lean gains, try stacking this workout with Status®.
It’s a research-backed, test booster for men, that’s shown to boost natural testosterone levels up to 434% higher than lifting weights alone.
I noticed a big boost in my strength, and how much harder my muscles looked after just a couple weeks using it, so now I take it any time I want to focus on building lean muscle. So if you’re looking for an extra edge, give it a shot.
Until next time, keep training hard!
~
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#BetterbyDesign #KettlebellShoulderWorkout #KettlebellAbsWorkout

Пікірлер: 82

@BlueStarNutraceuticals 3 жыл бұрын

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@Maatt.1 3 жыл бұрын

I’ve bent the rules a little and superset this with the kettle bell chest workout. Oh man.. I felt great after

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job Matt, and that's the nice thing about training, you can tweak things to suit your preferences and style and find what works best for you

@benjaminfloyd7846 3 жыл бұрын

That sounds like a plan. Great idea !

@user-yb6ft9zw6z Жыл бұрын

3:00 thruster 3:21 single high pull 4:30 hang clean 4:50 overhead press 5:15 snatch

@BlueStarNutraceuticals Жыл бұрын

Thanks for sharing! 🤓

@JamesMorse-dd6ry 10 ай бұрын

Bought this for my youngest to develop basic form for single hand kettlebell work. kzfaq.infoUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.

@BlueStarNutraceuticals 10 ай бұрын

Yes they are! Thanks for sharing your feedback! 🙏

@Rayh423 3 жыл бұрын

Rob, just when I think that you can't do much better that what you have done, bro you take a few notch higher. Again thank you for the awesome workout!

@BlueStarNutraceuticals 3 жыл бұрын

Very glad you're enjoying the videos Ray - appreciate all the love and support - Keep training hard and keep us posted with your results as you go through them

@joeorta5789 3 жыл бұрын

Enjoy this work out! Thank you!

@BlueStarNutraceuticals 3 жыл бұрын

You're welcome! Glad to see you putting in the work with it

@vz7559 3 жыл бұрын

Great vid, thanks for the content, it helped a lot!

@BlueStarNutraceuticals 3 жыл бұрын

Glad you enjoyed this workout! Be sure to try out the full Kettlebell Hypertrophy series if you haven't already!

@SebastianThalhammer Жыл бұрын

Totally underrated video series. Those are greatly produced, easy to follow and straight to the point. I prefer your style much much more compared to the majority of other videos out there. And I'm going to check out your products for sure. Hopefully you're shipping to Austria 😃

@BlueStarNutraceuticals Жыл бұрын

Hey... thanks! We appreciate your feedback. As for Austria... not yet but hopefully soon! 🇦🇹

@chrislersanmartin8581 3 жыл бұрын

I wanted to do this in your latest video to try and call attention for possible new eye balls. I am a 35 yo guy who was a machine 12 years ago, but doing no work out (gosh I miss my youth) But by my 27th birthday I realized I was not an 80 kilos (176 pounds) tough cookie, but a 100 kilos (220 pounds) fudge. From there it was downhill for me, to my record of 130 kilos (286 pounds) For years I've tried diets, exercising, tv gurus, that keto diet where u eat nothing (not sure if that's the name), but nothing. My body has no issue losing weight, but I got injures for wrong doing exercises, I stopped working out cus I was too tired cuz of diets, or simply fell in a binge eating mania cuz I am just simply me. Until I found u guys. I am follower since August, and I jumped into working out, which was great cuz I lost inmediatley weight... until I got it back. As I said, my biggest problem turns out to be that I never ate "right" anf althought I can go with a monster workout even with my current weight, after a month I was out gas and quickly got my weight back aftee eating and not working out again. So I did the smartest thing (duh) I started checking ur WHOLE VIDEOS, not just the workouts, and I found videos of what I was doin wrong (go figure, who would guess a group of experts would now about the mistakes a guy like me could do working out, or even sleeping) I found a video to put some order in my meals, learning that starving was not an option. A video when I learned losing weight too fast wasn't also a good option (right now my goal is 1% less per week as u suggested). Right now I feel great, cuz I simply learned how to change my life in order to lose weight. It won't go the other way, and these guys have all the videos for that. I am really thankful, my goal for this was to be at 277 puounds, but I am actually at 264 (I started with 286), but the difference is that I am not starving, I can finish every workout I try, and have no issues moving forward because I am never hungry, I am not starving. And now my goal is to get to 2021 bellow 220 pounds. I am not in a rush, I will keep following what the experts have to say. Again guys, thank you very much Ps: Fo those overweight like me, there's a video with low impact full body workout, I am not gonna lie, I still can do the full circuit, but cardio speaking is what keeps me going without problems on my knees.

@BlueStarNutraceuticals 3 жыл бұрын

Such an awesome story Chrisler! Really glad to hear you were able to find the help you need on our channel. Definitely following a more sustainable approach with your diet and continuing training smart, not just hard is the key to long-term success. For those looking for some additional help with the diet, you can check out our 3x3 Faster Fat Loss Diet Plan video here: kzfaq.info/get/bejne/qtFgorR4ydebioE.html And just as Chrisler said, be sure to search the rest of the videos on our channel if you're looking for help with anything else specific. Amazing to hear all your progress so far man, keep it up and I know you'll be able to reach your goal of getting back under 220 in 2021. Keep us updated on the results!

@rounaksubramanian1686 3 жыл бұрын

All exercises are very excellent and brilliant video bro of shoulders workout with kettlebells and keep getting gains and keep going hard 👍👍👍👍👍👍👍👍👌👌👌👌👌👌👌👌👌👌💪💪💪💪💪💪💪🔥🔥🔥🔥🔥🔥🔥❤❤❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏🙏🙏👏👏👏👏👏👏👏👏👏👏

@BlueStarNutraceuticals 3 жыл бұрын

Glad you liked the video Rounak! Appreciate you watching and all the support. Keep training hard!

@benjaminfloyd7846 3 жыл бұрын

Great workout finished it in 36:31. Friday to finish up the week 7.

@BlueStarNutraceuticals 3 жыл бұрын

Amazing, you got this! Time to finish off the week strong

@edwaed698 3 жыл бұрын

Brilliant videos lads

@BlueStarNutraceuticals 3 жыл бұрын

Appreciate that Ned! Glad you enjoyed this one. What was your favorite exercise?

@edwaed698 3 жыл бұрын

Guys the effort you put in to these videos is unbelievable, personally they all make me miserable but I even went and bought 2 x16kg Kettlebells just to up the game on them, so these videos 60 quid for 2 bells, that's like free personal training. Thank you

@benjaminfloyd7846 3 жыл бұрын

Sorry for not posting did the workout in 55:35. Want get some Christmas Eve work in.

@BlueStarNutraceuticals 3 жыл бұрын

Great job gettin the work in to enjoy the holidays!

@benjaminfloyd7846 3 жыл бұрын

It is a new year but the saga continues did the workout in 33:31 today.

@BlueStarNutraceuticals 3 жыл бұрын

Haha, awesome, way to start off the new year strong!

@benjaminfloyd7846 3 жыл бұрын

Finished in 28:12. Overall good workout.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job! Keep building those delts

@benjaminfloyd7846 3 жыл бұрын

Didn't workout because of Thanksgiving. But I forgot they're not no days off. So I did the shoulders this morning in 43:44. Do the Arms and Abs in the afternoon.

@BlueStarNutraceuticals 3 жыл бұрын

Perfect! Great job, and Happy Thanksgiving!

@benjaminfloyd7846 3 жыл бұрын

Mixed the shoulder workout with the 12 min tabata took me 45:47.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job Ben! Keep puttin in that effort!

@rishiraghuvanshi2439 Жыл бұрын

Really? For a guy who doesn’t even know how to properly hold a kettlebell, you are really getting a lot of appreciation! Not a single exercise had correct form!

@BlueStarNutraceuticals Жыл бұрын

Not for you huh? Fair enough. Help us out... how should we, and all the people who appreciated this video, be holding a kettlebell?

@iamu Жыл бұрын

I bet that you're sitting on a 3m² a*s while lecturing the guy for not knowing how to hold the kb. 😂

@richardjohnson4065 3 жыл бұрын

Great Video and Workout Quick wondering question any workouts coming with Bands seated and standing

@BlueStarNutraceuticals 3 жыл бұрын

Hey Richard, we have a whole "Built With Bands" resistance band series already on the channel, you can check out part 1 here: kzfaq.info/get/bejne/rtKgiNynld6Uqo0.html

@richardjohnson4065 3 жыл бұрын

@@BlueStarNutraceuticals Aww Man I absolutely did not know thanks for the great info going straight to it

@jrdhooopsxd3151 2 жыл бұрын

Hi, it's mainly focused on front delts which means it didn't target much on side delts tho, i wanna hit all 3 delts of the shoulder.

@BlueStarNutraceuticals 2 жыл бұрын

Yes, front delts are getting the most work here. However, you will still hit all heads of the shoulder. You can always add a bent over single-arm fly to isolate the rear delts. :)

@benjaminfloyd7846 3 жыл бұрын

Another of setting goals and knocking them down. Finished in 24:53.

@BlueStarNutraceuticals 3 жыл бұрын

Amazing brother! Keep crushing it!

@benjaminfloyd7846 3 жыл бұрын

Finished in 39:20. That includes the 8 min tabata abs workout.

@BlueStarNutraceuticals 3 жыл бұрын

Amazing job Ben! Keep up the awesome work, building those shoulders and carving out the abs!

@mywildlifestories3793 3 жыл бұрын

What should be ideal weight we need to choose?

@BlueStarNutraceuticals 3 жыл бұрын

Weight will depend on your strength/experience levels. So start light and gradually build up to a weight that feels like an 8 or 9/10 in terms of difficulty. It should be challenging to complete the prescribed reps, but you shouldn't be hitting complete failure every set.

@kivilist 2 жыл бұрын

Fucked up my back with ex number 4. You didnt mention to lower the waights...

@BlueStarNutraceuticals 2 жыл бұрын

You should always only use a weight that you can properly control the movement with. And if you're unfamiliar with an exercise, you should start light and gradually work your way up as you determine your strength for each exercise.

@andrewheminger4307 Жыл бұрын

How are your forearms feeling after all that banging lol 😂

@BlueStarNutraceuticals Жыл бұрын

*cling* *clang*

@MikeAir0200 2 жыл бұрын

Great Workout Overall, I had to switch weights between the separate workouts and workout 4 didn’t do it for me really. There was no sense to it. 34 minutes

@BlueStarNutraceuticals 2 жыл бұрын

Are you referring to exercise 4, the kettlebell hang cleans? These are great for developing explosive power. Glad you enjoyed the workout through, be sure to check out the full Kettlebell Hypertrophy series on the channel if you haven't already.

@MikeAir0200 2 жыл бұрын

@@BlueStarNutraceuticals Yes, and my legs are killing me now 😂

@benc640 3 жыл бұрын

I love kettlebells for working out at home - especially at the moment. The one problem is that once you start getting to 20kg+, they’re really bloody expensive. My heaviest is 32kg, I want a heavier one but am not willing to pay £200 or more for a lump of metal. Annoying!

@BlueStarNutraceuticals 3 жыл бұрын

Yeah, they certainly do add up, that's one advantage of adjustable dumbbells for home workouts. A little less expensive for more variable range of weights

@usingapseudonym2901 3 жыл бұрын

Once you have one, provided its good quality, it will last for life. Cheaper and easier than a gym membership

@benjaminfloyd7846 3 жыл бұрын

Second week did this in 26:17

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job! Making improvements each week!

@kahitipene4684 Жыл бұрын

What if you only have 1 kettlebell?

@BlueStarNutraceuticals Жыл бұрын

Hi there! You can perform your workouts, unilaterally. 💪

@chrisbarlow8605 Жыл бұрын

I can't do kettlebell thrusters as I am over 40. Is there another exercise you could recommend?

@BlueStarNutraceuticals Жыл бұрын

Do you have access to a barbell to perform Landmine thrusters? Or, is this due to an injury limiting your mobility?

@chrisbarlow8605 Жыл бұрын

@@BlueStarNutraceuticals no injury, it just says on Google squat exercises are not recommended after 40.

@BlueStarNutraceuticals Жыл бұрын

If you're healthy with no limitations, and perform correctly - you can safely perform these exercises. The kettlebell thrusters are a very functional movement to implement in your program.

@jayjericho617 2 жыл бұрын

Phew, this felt like a strong cardio session. Decided to do a "follow along" and not check what exercises will come Just have 1 KB (16KG), so did one arm thrusters for exercise 1 ... and realised I need to do them again on execise 3 Did snatches for exercise 4... and realised I need to do them in exercise 6 again ... I finished in 32: 30, but these squats the day after I did legs... hardest part. Might switch / add a front or lateral raise exercise though, to target another part of the shoulders

@BlueStarNutraceuticals 2 жыл бұрын

You killed it, Jay! Well done! :)

@bryanmclaughlin5371 2 жыл бұрын

Front rack position shows you don’t know kettlebells at all. Foot width is also wayyyy to wide apart from double swing. Very very poor.

@BlueStarNutraceuticals 2 жыл бұрын

Thanks for sharing your feedback, Bryan.

@bryanmclaughlin5371 2 жыл бұрын

@@BlueStarNutraceuticals The front rack position you demonstrate is dangerous. Elbows need to be in contact with the body with weight in the crook of your arm. Palms facing midline. Anyone looking for information should search Pavel Tsatsouline Jeff Martone Mark Wildman Steve Cotter

@mikegrossman2229 6 ай бұрын

Good excercises, but form is definitely a problem in this video 😬. your rack position is incredibly dangerous for your wrists/forearms AND shoulders. The bell should roll around your wrists, and not fly over the top. Also pulling the weights overhead on the side for the shoulder puts it in a really dangerous position for possible impingement. I hope people dont get hurt following the form in this video.

@TheStimuli 3 жыл бұрын

Technique is kind of cringe.

@BlueStarNutraceuticals 3 жыл бұрын

Sometimes when training at higher intensity and pushing yourself, technique isn't always picture perfect - if you're more experienced and know your body well, you can allow form to loosen up a bit, while still maintaining control of the movement, activation in the proper muscles and avoiding injury. You have to know the rules in order to know when and how to break them though. If you're newer to lifting or using kettlebells, definitely best to start with lighter weight than you think you need and focusing on keeping form as tight as possible. Thanks for watching though Stimuli and appreciate the feedback.

@erinbmccoy 3 жыл бұрын

So where's your videos so we can judge your technique?