The fitness industry loves to have people perform circus tricks on unstable surfaces to challenge balance and call it stability trining.
To actually challenge the stability of a joint, you need to…
Move through a large range of motion PLUS use heavy loads
One of my favorite ways to do this is with kettlebells (KBs). Kettlebells offer a ton of benefit because you can work on
full body mobility
joint stability
strength and strength endurance
power endurance
Before I show you my favorite KB exercises for stability, we are looking at adding KB specific content regarding technique and programming. Answer the poll below so I can see interest levels.
*disclaimer - I’m gonna share KB content regardless of the poll results since this is my Substack, but I like to give you the illusion of choice.
3 KB Stability Exercises
Kettlebell Windmill
Turkish Get Up
Kettlebell Snatch
#1 Kettlebell Windmill
This is a great dynamic shoulder stability exercise because it combines the entire body. The shoulder joint is MOVED between 2 positions, increasing its effectiveness.
I perform low reps (3-5) and moderately heavy weights, moving slow and controlled.
My favorite way to do these
Walk into the gym
Immediately perform 3 sets of 5/side with a moderately heavy bell
Continue with your regularly scheduled program
Try to progress to a heavier bell each week. You can increase weight each set as well.
A progression of these would be a kettlebell side press and bent press.
#2 Turkish Get Up (TGU)
The get up is a full body movement and the shoulder is challenged in multiple angles. The challenge is compounded by the single leg requirement. And there’s really no limit to how much it can be loaded.
It’s THE BEST dynamic shoulder stability exercise.
There are actually 14(!) steps to an RKC Hardstyle TGU. That seems excessive but it’s important as the weight gets heavier. A heavy bell in 1 hand requires a high level of focus. The steps serve as check marks to maintain that focus.
I do singles (sometimes doubles) with a TGU
2-3 sets of 1/side of my heaviest weights
1 reps every minute (EMOM) for a set time, alternating hands each minute
You can see all the steps here >>> TGU 14 steps
#3 Kettlebell Snatch
Other Benefits
HEAVY load
HIGH intensity
TRACTION at the shoulder
FULL body
I perform these as an EMOM with 10-20 reps every 1-2 minutes, depending on where I am in my training cycle.
Kettlebells are super versatile
They have to be, otherwise its hard to justify owning them. You can do all the basic movement patterns with them, and load those movements pretty heavy. The drawback is you have to OWN several weights.
Some people do them exclusively, but I love to combine them WITH barbell training. Kettlebells CAN replace the Big 3, you are just limited by what you can carry plus what you own.