Strong shoulders are indispensable to a good and functional physique. This muscle group is under the most strain when shooting, from drawing the weapon, shooting, during transitions, quick stabilization and reloading and finally holstering the weapon. As such, shoulders need sufficient attention and care.
So, let’s get started…
Beginner (kettle bell)
Stand with your arms are shoulder width, pick up the kettle bell with one hand and move it to the center of your body – starting position. Pull the kettle bell up to shoulder height and then press it above your head. Hold the kettle bell for 1-2 seconds and then return to the starting position. Select a kettle bell weight that permits you to do 10 to 15 repetitions in a single set.
This excellent exercise strengthens your shoulders, traps, and wrists.
Intermediate (timed handstands)
Do a handstand against a wall or anything else that holds you up without falling over – starting position. The starting position is the actual exercise. Try and hold this position as long as possible. Your hands should be at shoulder width.
less than 60 seconds – insufficient
61 – 90 seconds – sufficient
91 – 120 seconds – good
more than 121 seconds – excellent
Advanced (handstand push-ups)
Do a handstand as defined above as the starting position. Slowly bend your arms at the elbows and lower your head towards the floor. Once your head touches the floor, push back into the starting position. This exercise looks simple, but it requires a lot of functional strength. Don’t give up if it doesn’t come immediately.
That’s the way I exercise my shoulders 🙂
I begin with a set of as many handstand push-ups that I can stand. I do another set with as many repetitions as possible, and complete 5 sets. And once I can’t do anymore, I do another 2 sets of handstands (intermediate exercise) and try and hold on as long as possible until I am completely exhausted. I don’t recommend this for beginners, only for those who have some experience …
Sometimes I only exercise with a kettle ball, focusing on endurance, where I never let the kettle bell out of my hand for 12 minutes (transferring from one hand to the other is permitted) to exercise my shoulders and everything else. The most important aspect is that the kettle bell does not leave my hands for 12 minutes. It’s great for conditioning and strengthening your grip.