Kettlebell Shoulder Super Set

Kettlebell Shoulder Super Set

Part Two in our collaboration with the team at Mind Pump Media is all about building the shoulders for aesthetic training. In the first post, we covered leg building exercises but in part two we will focus on the shoulders to show you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and theirs. Let us get to it!

You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training. You can get some incredible results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells, even more so than you can with dumbells and barbells. Mind Pump is going to show you a muscle building, pump inducing combo with a super set of front presses and close grip upright rows.

Building Shoulders with Kettlebells

The guys at Mind Pump actually prefer using kettlebells for muscle building and bodybuilding shoulder presses in place of the traditional dumbbell shoulder press. Why? Kettlebells allow for a more natural movement because of the way the shoulder wants to move and rotate as you press. Kettlebells also create a good, deep range of movement for the delt. Below is a unique super set that you can do for your shoulders with kettlebells, but not as well with dumbbells.

Shoulder Super Set Demonstration by the team at Mind Pump

Front Kettlebell Shoulder Pres

  • Using two kettlebells, start by picking up the kettlebells like a deadlift, using your hips and getting into the rack position (demonstrated below)
  • Kettlebells rest on arms, arms are tight into the body. DO NOT let your elbows flare out. The weight should be supported by your body
  • Push the kettlebells upward in a nice, spiral line pattern while you press to full extension
  • Do not let your wrist break at the top, keep your wrist straight at the top of the extension overhead
  • Hands overhead should be aligned with ears, shoulders and hips
  • Aim for 10-15 reps and immediately switch to the close grip upright row

Do 10-14 reps of each exercise and then rest before repeating each back to back for a few sets. Used in the demonstration are Steel Standard and Competition Kettlebells from Kettlebell Kings. We have weights ranging from 2Kg|5Lb to 92Kg|203Lb kettlebells.

Close Grip Upright Row

  • Drop one of the kettlebells, immediately grab the other with a close grip for upright row by placing both hands on the handle in the center of the handle (demonstrated above)
  • Keep your kettlebell close to your body as you pull it upward with your shoulders to about neck level with
  • As you perform, keep your elbows above your wrists. Do not let them drop below, keep elbows elevated
  • This movement will work your deltoids and traps
  • Do 10-15 repetitions for maximum pump

How To Use

Try this at the beginning of your next shoulder workout before moving onto some of your traditional movements. Do 10-14 reps of each movement in a super set and then rest before repeating each back to back for a few sets.

Make sure to watch out for the next few videos in our series with Mind Pump, we will be creating more posts just like this one to designed to teach you about different ways you can use kettlebells for building muscle, whether it be for yourself or for physique competitions.

What Is Next?

You can read on to Part 3 which covers building your back muscles with kettlebells. If this is your first time reading one of our posts, we create kettlebell workouts like this one in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.

Also, we recommend you subscribe to our posts so you can be notified when we publish helpful content for kettlebell workouts. We cover topics like technique, how to chalk a kettlebell, breakdown of kettlebell movements, strength building and kettlebell workouts for specific niches like combat sports and fitness competitions. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.

Kettlebell Kings is based in Austin, Texas, we create a wide range of kettlebells ranging from 2Kg|5Lb to 92Kg|203Lb kettlebells. Used in the demonstration are Steel Standard and Competition Kettlebells. All orders have Free Shipping and ship the same day if ordered before 5 PM Central Time.

About Mind Pump:

The guys at Mind Pump have a really popular podcast  in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science. They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized.

Mind Pump has collaborated with Kettlebell Kings to make some awesome videos demonstrating how kettlebells can be used for aesthetics and bodybuilding. You can find more from Mind Pump on iTunes, Sticher, Podcast Republic or Google Play. Also, check out their YouTube channel Mind Pump and their website

Kettlebell Kings has the most highly & frequently reviewed kettlebells in the world. We have free shipping in the US & Canada (, Europe ( and Australia ( Check out our 4,000 reviews for quality and customer service here!