Dynamic Shoulder Stability Exercises

Here are 3 effective dynamic shoulder stability exercises. Physical therapist and personal trainers make clients perform circus tricks on unstable surfaces to challenge their balance and call it stability training. True stability exercises include movement and a heavier load, something you can’t do on an unstable surface. These are a much better option.

These are more advance exercises for shoulder stability. Master these body weight stability exercises first.

Three Kettlebell Exercises for Dynamic Shoulder Stability

  1. Kettlebell Windmill
  2. Turkish Get Up
  3. 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 Hardstle TGU. That seems excessive but its 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 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

    #3 Kettlebell Snatch

    Most shoulder stability exercises compress the shoulder joint. The snatch is the opposite since you have to stop the bell mid swing at the TOP and BOTTOM of the movement.

    Traction (opposite of compression) is an often overlooked aspect of shoulder stability.

    You also get a great conditioning affect based on the HR response, which makes it great for interval training.

    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.

    Here is the program I developed to prepare for my RKC Snatch Test

    Session A (volume)Session B (intensity)
    Week 115x every 2:00 x 4 20kg15x every 2:00 x 4 24kg
    Week 2 15x every 2:00 x 5 20kg 15x every 2:00 x 5 24kg
    Week 315x every 2:00 x 6 20kg 15x every 2:00 x 6 24kg
    Week 415x every 1:30 x 6 20kg 15x every 2 x 1:30 6 24kg
    Week 515x every 1:15 x 6 20kg 15x every 2 x 1:15 6 24kg
    Week 615x every 1:00 x 6 20kg 15x every 2 x 1:00 4 24kg
    Week 7Test 5:00 snatch test
    lighter KB on volume days

    What are Shoulder Stability Exercises?

    Stability is often confused for balance, the difference is explained below. Main take away

    balance = standing still; stability = moving

    The only time we do any static balance is in the very acute stages of an ankle sprain. Even then, as soon as you can tolerate more dynamic exercises, we stop doing it.

    Stability Exercise Summary

    These 3 kettlebell exercises are great for stability because they involve MOVEMENT and can be loaded HEAVY.

    They a great compliment to our Complete Shoulder Rehab Program. This is the same program we’ve used for grandmas, fighter pilots, and high school kids to restore confidence and reduce shoulder pain.