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The 6-Round Kettlebell Shoulder Circuit

Blast one of your most important muscle groups with this kettlebell workout.

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The shoulders are such a great muscle group to focus on when training for a couple reasons. From an aesthetic perspective, well-developed and well-rounded shoulders—the front, side and rear deltoids—can make the smallest frame look larger than normal. As for the big guys, throw on some extra mass there and you're looking like an unstoppable bull. Functionally speaking, the shoulders are a delicate area and can be prone to injury. Solid conditioning will keep you off the bench and in the game, where you should be. We tapped Mike Stehle of Training Room Online in Avon, New Jersey for his kettlebell prescription for strong shoulders.

The Protocol

>> Perform 6 rounds as a circuit (no rest in between exercises) >> Shoot for 5-8 repetitions of each push and pull movement >> Perform a set of 10-rep kettlebell swings in between each push and pull movement to increase your heart rate and conditioning level. >> Rest 60-90 seconds after each circuit/round.

Exercise One: Kettlebell Strict Press

Exercise Two: Two Handed Kettlebell Swings

Exercise Three: Kettlebell One Arm Row

Exercise Four: Two Handed Kettlebell Swings

Exercise Five: Kettlebell Floor Press

Exercise Six: Two Handed Kettlebell Swings

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