Tip: The Shoulder Tri-Set for a Super Pump

This mechanical advantage drop set, using a kettlebell, builds functionality, muscle, and strength far better than dumbbells.


Looking for some new press variations to add into your workouts? Try this kettlebell tri-set to leave your shoulders strong, stable, and pumped.

Here's the progression:

  • Kettlebell Bottom-Up Press x 5-8 reps
  • Kettlebell Open-Palm Press x 5-8 reps
  • Kettlebell Rack-Position Press x 5-8 reps

Perform all three exercises consecutively without any rest in between.

Here's the beauty in performing each of these exercises in consecutive fashion:

  1. The bottom-up press teaches you how to naturally find your overhead-pressing groove while simultaneously tightening the core and promoting shoulder stability. It also primes your shoulder joint for further overhead pressing.
  2. The open-palm press increases neural drive, promotes hand/forearm strength, and activates the serratus anterior, the often-overlooked stabilizer of the scapulas.
  3. Finish up with the traditional kettlebell press that allows you to add strength and mass while providing carryover benefits to many of your other favorite lifts.