Shoulder injuries in weightlifting are fairly common. You probably know that or maybe you’ve even experienced a shoulder injury yourself. The question is this: How can we minimize risk for injury in the shoulder?
 
There are many factors and considerations to this question, but one thing is certain. Developing more shoulder strength, neuromuscular control, mobility, and stability will help to reduce potential for shoulder injuries. One tool that helps all of this is the kettlebell.
 
I’ve been fortunate to never experience a shoulder problem (knock on wood). I believe that’s largely a result of prioritizing my shoulder health. I’ll outline a few of the key things I do.
 
Quick Anatomy Review
 
The shoulder is widely considered the most dynamic and mobile joint in the body.
The shoulder complex collectively consists of:
 

• the glenohumeral joint

• the acromioclavicular joint

• the sternoclavicular joint

• the scapulothoracic joint (not a true joint)

 
There are a large number of muscles involved in shoulder joint function, but the rotator cuff muscles are vital for the normal joint mechanics of the shoulder. The rotator cuff is also a common area of dysfunction and muscle imbalance can be a disaster.
 
The rotator cuff consists of only four muscles:
 

• supraspinatus

• infraspinatus

• subscapularis

• teres minor

 
The supraspinatus is typically the affected muscle because of its anatomical location—it represents the superior aspect (top) of the rotator cuff muscle group.
 
These important shoulder muscles allow for dynamic stability and mobility. This is a key concept to understand in the exercises below. Part of what these four muscles do is maintain the humeral head (ball) in the glenoid (socket) during arm movements.
 
The ball and socket are the glenohumeral joint. Let me repeat this point. The rotator cuff keeps the ball in the socket and is a major contributor to optimizing the joint mechanics. If there is muscle weakness, imbalance, or dysfunction of the rotator cuff muscles, the mobility and stability of the shoulder joint will likely be compromised leading to pain and/or injury.
 
Which leads us to this: Many shoulder injuries are preventable through proper strength training, mobility exercises and neuromuscular training. We can prevent injuries and shoulder issues by strengthening the rotator cuff and scapular musculature, while maintaining joint mobility and stability.
 
Common Shoulder Injuries
 
Rotator Cuff Tendinopathy: The majority of shoulder problems in athletes and the general population are related to rotator cuff. Repetitive traumas leading to rotator cuff tendon issues are one causative factor in rotator cuff injuries, potentially leading to a tear of the rotator cuff muscles. It should also be noted that rotator cuff tears can be present and be completely asymptomatic (meaning there is no pain).
 
Impingement: Impingement is a narrowing or encroachment of the subacromial space on the supraspinatus, and often the biceps tendon can be involved. Rotator cuff impingement can be a result of mechanical wear of the cuff under the coracoacromial arch. This has been described as a primary cause. Other contributing causes are degenerative processes of the rotator cuff (which, unfortunately, is inevitable as we age) and also an abnormal shape of the acromion (a structural defect).
 
Instability
 
This occurs when the shoulder joint deviates out of its normal position (the humeral head moves out of the glenoid). It can be a minor shift in movement, which is called a subluxation, or can result in a more severe dislocation of the shoulder. Individuals suffering from an instability problem will experience pain with active elevation of the arm and may feel as if the shoulder is slipping or moving out of place.
 
To help prevent most of these issues and take a proactive approach to total shoulder health, enter the kettlebell.
 
Kettlebell Exercises
 
The kettlebell is a wonderful tool for optimizing shoulder health because of the unique shape and design. The kettlebell is just a tool, but it’s a hell of a tool when used properly and with proper technique and intent.
 
The exercises I outline here will improve and restore mobility, improve stability, and optimize rotator cuff strength, as well as that of the entire shoulder complex.
 
Keep in mind that any exercise should be done in a pain-free range of motion. This means if it hurts, don’t do it. It’s worth mentioning that any exercise that causes increased pain is not a good exercise and should be avoided.
 
The Turkish Get-Up
 
If you take away one big thing from this article, here it is. Understand that that Turkish Get-Up is truly magical for the shoulders—and the human body, in general. Getting up and down from the floor under a load builds strong, durable bodies, especially the shoulders.
 
The Turkish Get-Up enhances the rotator cuff muscles and scapular stabilizers by moving through a broad range of motion. What’s interesting is that the rotator cuff is firing and stabilizing the humoral head the entire time you’re moving through this exercise. Again, the entire time.
 
This exercise is what I consider to be THE flagship movement for maximizing shoulder joint health and function. Not only does it uniquely activate the rotator cuff muscles, but the weight bearing positions are outstanding for scapular stability and strength. Do not rush this movement. Move through each transition in a slow, controlled motion. That is the key.
 
Perform two to three reps each time you incorporate the Turkish Get-Up into a session.
 
THE ARM BAR
 
The kettlebell armbar is a simple, unique shoulder exercise. Begin positioned on the floor on your side with the kettlebell held out to the side, completely perpendicular to the floor. Slowly rock your hips forward slowly while maintaining the kettlebell at a 90-degree angle from your body or perpendicular position. The rotator cuff and scapular muscles are highly activated, and this movement is also excellent for mobility and stability of the shoulder girdle complex.
 
Additionally, the proprioceptive benefits (knowing where your arm is in space) are outstanding. It really opens up the anterior portions of the shoulder complex (anterior glenohumeral joint, pecs, and rib cage). For tight pectorals and forward rounded shoulders, this is excellent.
 
Five to eight reps or mobilizations per side with a light to moderate size kettlebell is recommended.
 
THE KETTLEBELL PRESS
 
The kettlebell military press is excellent for total shoulder strength. The key to this press variation is to perform the shoulder press in the plane of the scapula, which is approximately 30 to 45 degrees anterior to the frontal plane. In this plane of motion, your arm is positioned in its most natural position for pressing or for arm elevation.
 
Keeping the press in the plane of the scapula is not only the safest but is the most functional and biomechanically efficient position for the shoulder to effectively press. The kettlebell press is excellent for the entire shoulder complex and incorporates not only the rotator cuff but also all shoulder musculature for stability, mobility, and strength.
 
Perform two to three sets of five reps per side with a medium sized kettlebell to set the groove and properly activate the shoulder complex muscles.
 
The Snatch
 
The kettlebell snatch, which is dramatically different from the barbell weightlifting snatch, is highly effective for maintaining full shoulder range of motion, building shoulder girdle stability, and improving neuromuscular control.
 
Assuming there are no shoulder injuries or restrictions, snatching a kettlebell overhead is a proven way to develop powerful shoulders and improve shoulder joint mobility and stability.
 
Two to three sets of five reps per arm with a light to medium sized kettlebell prior to a training session is an excellent way to prime the shoulders.
 
Bottom Line
 
Get-ups, armbars, presses, and snatches are four wonderful kettlebell exercises to improve total shoulder health for any weightlifter. Any of these exercises can be used on off training days or prior to a weightlifting session as a prehab approach. Low volume and consistent application of these exercises can greatly help to bulletproof the shoulders.