Kettlebell Leaning Front Raise

Muscles worked

Setup

1. Stand sideways next to a power rack and grip a vertical upright with your non-working hand at shoulder height.
2. Hold a kettlebell in your working hand with an overhand grip (palm facing your body).
3. Position your feet near the base of the rack and lean your torso away until your supporting arm is fully extended and your body is at a diagonal angle.
4. Allow the kettlebell to hang straight down toward the floor, which should create a slight stretch in the front of the shoulder.

How to do it

1. Exhale as you raise the kettlebell forward and slightly inward toward your midline until it reaches shoulder height.
2. Maintain a slight, fixed bend in your elbow throughout the movement to protect the joint and focus tension on the deltoid.
3. Inhale and slowly lower the weight back to the starting position, resisting the pull of gravity to maintain control.
4. Follow a 2-1-2-0 tempo: 2 seconds to lift, a 1-second pause at the top, and 2 seconds to lower.

Form checklist

• Keep your shoulder blades retracted and depressed; do not let the shoulder shrug upward toward your ear.
• Maintain a rigid torso and braced core to avoid using body momentum or 'swinging' the weight.
• Ensure your feet remain firmly planted to stabilize the leaning angle throughout the set.
• Keep your wrist neutral and firm; do not let the weight of the kettlebell bend your wrist backward.

Pro tips

• Think about 'reaching' the kettlebell toward the wall in front of you rather than just lifting it up to maximize anterior deltoid recruitment.
• Squeeze the kettlebell handle tightly; this 'irradiation' effect helps stabilize the shoulder joint and can increase force production.

Make it harder

• Implement a 4-second slow eccentric (lowering) phase to significantly increase time under tension.
• Add a 'pause-and-hold' for 2 seconds at the 45-degree mark during the lowering phase of each rep.

Frequently asked

What muscles does the kettlebell leaning front raise work?

The kettlebell leaning front raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the kettlebell leaning front raise?

The kettlebell leaning front raise uses kettlebell.

Is the kettlebell leaning front raise good for beginners?

The kettlebell leaning front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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