Kettlebell Front Raises
Kettlebell Front Raises are a perfect finishing exercise for a Shoulders workout. As far as Kettlebell exercises go, this is very difficult to perform with perfect form and will place heavy stress on not only the muscles but the joints in the wrist, elbow and shoulders also. That being said, the gains far outweigh the negatives as the Kettlebell Front Raises will add a real mass building movement for your front Deltoids to your Kettlebell Workouts.
The traditional manner of performing Front Raises in weight training is with a pair of Dumbbells with the athlete performing the movement in an alternative fashion lifting one arm and then as that arm is lowered they will raise the other arm. There are many other ways which you may have seen this exercise performed as Bodybuilders continue to find a way in which to keep the Front Deltoids guessing.
Barbells were the next logical step for acquiring muscle mass and a slight bend in the arm is the normal technique with some athletes choosing to finish the movement with the arms parallel to the floor and other choosing to continue the movement a lot higher somewhere in between this and the arms directly above the head.
A seated Barbell version of the Front Raise is immensely popular at present and very difficult to perform. The athlete sits in a fixed bench and performs a very short range of movement with the Deltoids under constant tension. The barbell starts a couple of centimetres above the Thighs and is lifted to a level where the arms are parallel to the floor and returned to a position a couple of centimetres above the Thighs with a slight pause.
Other versions of the Front raise include using a large Plate, gripping either side of the weight and lifting to a position with your arms parallel to the floor. Some even add the twist of turning the plate all the way to the right and then all the way to the left before lowering the arms again.
Why Kettlebell Front Raises
The KB Front Raises which are now probably the most popular form of this classic Shoulders exercise are probably the hardest and most flexible of them all. Again, as with all Kettlebell exercises it is the Kettlebell itself and its distribution of weight which make it so difficult. The weight is directly below the handle meaning that as the weight are lifted upwards and away from the body the Shoulder muscles and hand strength are working extra hard to stop the Kettlebell from falling to the floor. When performing this exercise with a Barbell for instance the weight is evenly distributed across the Shoulder muscles and even with the support of the upper Pectorals.
The Kettlebell Front Raises that you see performed in the Gym tend to be one of two ways. The first and most common form of this Kettlebell exercise is to perform the movement with an alternative fashion with the palms face down and the weights hanging directly downwards. The other more difficult method involves the athlete running their palms to face each other throughout the movement, this further isolates the front Deltoids and outs a lot more stress on the joints in the wrist.
Performing Front Raises Using Kettlebells
To perform Kettlebell Front Raises is very simple and requires no more than a pair of Kettlebells and a mirror to ensure your form is correct.
1) Hold the Kettlebells in front of each Thigh with Legs at Shoulder width.
2) Lift the right arm upwards and away from the body until the arm is parallel with the floor.
3) Lower the right arms, whilst starting to lift the left arm upwards and away from the body until parallel with the floor.
*One complete repletion of Kettlebell Front Raises is when the athlete has lifted once with each arm.*