Kettlebell shoulder abduction holds

Stability & Strength

This is an instructional video to correctly demonstrate Kettlebell shoulder abduction holds.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for strength, stability and proprioception in the shoulder, primarily the rotator cuff.
Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
Lie down on your side with your body completely straight. With the upper arm hold a kettlebell with the weight side pointing up to the ceiling. Keep good shoulder posture throughout and maintain this position.
Initially start with a very light kettlebell as the challenge will be keeping stable. Then when you feel ready you can train for strength or endurance alongside proprioception.
Choose a resistance that is high for strengthening and is low for endurance.
Perform 12-20 sec holds and repeat for 3-5 sets in total for strength.
For endurance you will need to do 30-50 sec holds and repeat for 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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