3. Kettlebell Shoulder Exercises – Kettlebell Swing
Kettle bell Swings should be thought of as a pulling movement. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell.
Be warned the eccentric or deceleration part of kettlebell swings is what causes muscle soreness so you could be walking like John Wayne for a few days if you perform too many kb swings early on.
Kb swings are a dynamic movement. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the kettlebell increases, so a 16kg kettlebell will feel much heavier at the bottom of the kettlebell swing.
Also at the bottom of the kettlebell swing you are decelerating its load and forcing the muscles to absorb and then reverse the swings momentum. It is for this reason that you can get some truly amazing results without having to use a really heavy kettlebell for the Swing.