SHOULDERS & UPPER BACK
Shoulders & upper back
For a shoulder, upper back exercise set I often start with a windmill to stretch out the obliques and then combine varieties of deadlifts, highpulls, cleans, clean & presses and overhead presses to develop speed and strength.

Windmill
For the basic bottom-loaded windmill, hold the kettlebell in one hand.  The other hand is preferably outstretched at shoulder height or  overhead. Tip the body so the kettlebell touches the floor and the free hand points to the ceiling keeping the legs straight but not locked. From this position, straighten up, returning the kettlebell to hanging at your waist and the unloaded hand to the orginal position. 

For the basic top-loaded windmill, hold the kettelbell with the elbow tucked in  by your side and the kettlebell in rack position at shoulder height.  Rack position in kettlebells is done by letting the kettlebell rest on the back of your wrist, your arm tight to your side, back of the wrist aligned to the forearm,  and the forearm pointing vertically.
Press this hand to ceiling, maintaining rack position while bending so the  empty hand touches or is at least near the floor. From this position, straighten up, returning the kettlebell to rack position and the unloaded hand outstretched to your side.
Cautions
  • Rack position is a bit tricky.  The kettlebell should be resting on the back of your wrist/arm and the wrist should be aligned with your forearm. A common issue is that the wrist bends back so it is no longer aligned with the forearm.  With heavier weights, this can lead to injury so please use proper form. 
  • I cannont emphasize enough to start with light or no kettlebell.  While I swing 50 to 55 lbs, I started windmills with a 10lb kettlebell.
If you want more
  • "Thunk" the kettlebell on the floor at the bottom of the windmill if you have a concrete floor with some carpet.  An interesting sound!
  • Have a kettlebell in each hand for a combined bottom and top loaded windmill. Light weight!
  • Focus the body on tipping to the side rather than forward.
If you want less
  • Do not use a kettlebell - just do the motion with your body and hands.
  • ​Reduce the range of motion of either or both hands.  
Dead Lift
Holding the kettlebell in one or two hands, bend at the waist.  Glutes go to the back wall and take the kettlebell down to knee high.  
The kettlebell handle should twist around by about 90 degrees so that it points backwards rather than to the side at the bottom of the dead lift.
Cautions
  • This exercise will exacerbate lower back issues so use appropriate or no weight.  That said, strengthing the core to support your lower back if permitted by your doctor is an excellent exercise-for-life opportunity.
  • MOVE YOUR FEET if you drop the kettlebell. 
If you want more
  • Take the kettlebell lower,  mid-calf or even ankle high rather than stopping at the knee.  This will increase stress on the lower back however.
  • Change hands as you stand up to emphasize hand coordination. 
If you want less
  • Do not use a kettlebell - just do the motion with your body and hands.
  • ​Reduce the range of motion of either or both hands.  
High pull
From the dead lift in the previous exercise, rather than simply standing up, pull the kettlebell to shoulder high as you straighten up.  This is a relatively simple motion but again, be careful of your lower back as you straighten up.   Also the elbows should end at about shoulder height rather than at chest level or above your head. 
Cautions
  • Keep the elbows near shoulder height at the top of the high pull.
If you want more
  • Take a wider stance as shown 
  • Take the kettlebell deeper into the dead lift, ankle high for example.
  • Use only one hand 
If you want less
  • Use two hands only.
Clean & Clean and Press
From a dead lift, instead of simply standing upright, twist the kettlebell around your wrist as you stand up.  This is a complex motion and takes quite a lot of practice.  The motion should smoothly move from a deadlift position, rotating the kettlebell behind your wrist as you raise the arm, ending with the kettlebell on the back of the wrist.  

To add the press from the clean position, simply press the kettlebell overhead maintaining rack position, keeping the kettlebell and hand in front of the face.
Cautions
  • Because of the difficulty of the clean motion there is a VERY strong tendency to "thunk" the kettlebell on the back of your wrist.  Work on your wrist flexibility and your skill to gently rotate the kettlebell arouund your wrist as it rises eliminating the wrist "thunk".  Wrist bands are available to minimize the impact but proper form is preferred. 
  • During the press, KEEP THE HAND IN FRONT OF THE FACE.  Letting the hand drift behind the head is very hard on the shoulders.
  • Bend the knees for the press part of the clean and press exercise when you are pushing the kettlebell to the ceiling and when bringing it back down to shoulder high. 
If you want more
  • Take the kettlebell lower, mid-calf or even ankle high
If you want less
  • Do not use a kettlebell - just do the motion with your body and hands. Try to maintain the twisting motion however as if you were holding a kettlebell. 
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