Kettlebell Lateral Raises
Kettlebell Lateral Raises are classified as a difficult isolation exercise, focusing on the side Deltoids. Many people opt for this movement as a high rep Dumbbell exercise to burn the Deltoids after some heavy pressing movements. You will have also seen people performing different variations of this exercise using Cables and fixed motion machines.
Lateral Raises are seen as a defining exercise as oppose to a true mass building movement, and this is the case for most isolation exercises. The perception of isolation exercises is that they tone and compound exercises build mass, there is nothing wrong with this as a general rule of thumb, of course mass building is more common with the Bench Press in comparison with using a Pec-Dec but nearly every free weight exercise can be used to encourage the acquisition of lean muscle mass. For instance, the Barbell curl is an isolation exercise but you will have to work hard to try and convince me that the Barbell curl doesn’t build muscle mass in the Biceps.
As the Kettlebell Lateral Raises movement is used with a free weight and the Kettlebell in particular, you can go heavy and use this as a mass building exercise. The proportion of where the weight hangs directly underneath the handle of the weight makes this movement far more difficult with the Kettlebell as oppose to a Dumbbell. As the weight is always pulling directly under the handle, momentum will not aid you in lifting the weight to a level in which your arm will be parallel with the floor.
Adding Kettlebell Lateral Raises To Your Kettlebell Workouts
To implement the Kettlebell Lateral Raise in to your kettlebell workouts is quite an easy thing to do as the exercise can be performed in a number of ways depending on your goals.
If you are looking to add this Kettlebell exercise into your routine for mass building, simply perform 4 sets with weights heavy enough to keep you in the 6-10 rep range after performing a pressing movement such as the Kettlebell Shoulder Press or Military Press.
If you are looking to create some definition of the Shoulders using this kettlebell exercise, try performing 4 sets of the movement with a rep range of 15 with a light enough weight to perform all 15 sets but a heavy enough weight so you feel the Lactic Acid burn in your side Deltoids towards the end of each set. As soon as you complete the set, take hold of a pair of heavy Kettlebells and hold outwards of the body, half way in between your arms simply hanging by your side and being up and parallel with the floor. When completing this movement fight the weight all the way down to your side, don’t simply hold as long as you can and then drop the weights, hold outwards for as long as you can and resist the weight all the way back down to your sides.
If you are looking to incorporate Kettlebell Lateral Raises in a HIIT training session, use a medium weight allowing you to perform about 12 reps but place the exercise in between to full body movements in your circuit. For instance, placing Lateral Raises in the middle of the Kettlebell Swing and the Goblet Squat provides your circuit with the slightest rest whilst continuing to sculpt the muscles and maintain your heart rate well into the fat burning zone. Although the Kettlebell Lateral Raise is a difficult movement, it is an isolation movement only really involving the Deltoids and Trapezius muscles which are small muscle groups and will therefore not be too taxing on the Cardio Vascular system.
Performing the Kettlebell Lateral Raise
To perform the Kettlebell Lateral Raise is pretty straight forward as long as you learn the form and stick to it. Do not use power generated from performing a mini Calf Raise as the beginning of each movements and always allow the Deltoids to lift the weight.
1) Take hold of a pair of Kettlebells and hold them at the side of the body.
2) With a slight bend in the elbow, lift each Kettlebell up and out to the side.
3) At the top part of the movement your arms should be parallel with he floor with each Kettlebell hanging downwards from your hands.
4) Pause momentarily at the top of the movement before slowly allowing your arms to come back to the sides.