Kettlebell Exercises For Upper Back

Danielle Fletcher
• Saturday, 31 October, 2020
• 10 min read

Kettle bells provide for a larger range of mobility than barbells or even dumbbells, helping to maximize the pump and working on different types of muscles or focusing on one in particular. Besides looking great, strong back muscles can help to improve your posture and align your spine.

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Bad posture has become quite the epidemic lately due to the large amount of desk jobs and smartphone use that is rampant in our society. There are numerous benefits to correct posture, including deeper breathing, reduced strain on bones and joints, and more energy.

So, now it’s time to bust out your favorite kettle bell and let’s get to work on buffing those back and shoulder muscles! Stand with your feet hip-width apart, hold your kettle bell by the handle with an overhand grip.

Stand with feet hip-width apart, and hold your kettle bell using both hands in front of your chest, arms straight outwards. Sit into the stance, pushing your butt outwards and moving your chest forwards.

Correcting this will place more emphasis on your shoulder muscles and also your core will have to work overtime to counteract this rotation. A properly performed kettle bell swing will work your entire body, promoting stronger shoulders and back as well as a strong core and more flexible hips.

Bend slightly at the knees but concentrate your movement on hinging your hips, then grasp the kettle bell. You should focus on keeping the same elements to a good kettle bell swing when doing the clean exercise.

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Performing a good clean can be somewhat complicated, as there are a lot of moving parts to the exercise. Step out with one leg landing wider than shoulder width apart, squatting at the same time.

Adding a kettle bell means more muscles have to work to stabilize the weight, making it an even more effective exercise. Start in plank position, while keeping your right hand on a sturdy object that won’t easily move, like a bench or chair.

Interested in the best kettle bell and battle rope workouts on the web, with hundreds of video lessons taught by certified instructors? Head over to the Living. Fit workouts page, where you will find some of the best kettle bell and battle rope exercises, all with complete breakdown videos and community support every step of the way.

Instead, kettlebellexercises tend to be programmed by movement patterns which naturally falls in line with the way the body is designed to move. So the kettlebellexercises for the back tend to be a consequence of the Pulling and Dead lift movement patterns.

There are many more muscles in the back that are used for stabilization and for assisting with pulling based movements but these are the main prime movers. Creating a balance between both pushing and pulling exercises is important to avoid any postural or overly dominate movement patterns.

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When looking at your workouts over a weekly or monthly period be sure to balance out your pulling and pushing based exercises. The exercise is great as a warm up for the shoulder girdle which includes the upper back.

The dead lift movement pattern involves all those exercises where you are picking something up off the floor with a nice flat back. The single arm dead lift heavily works into the back of the body (posterior chain) starting with the hamstrings and moving up into the Glutes, Lower, Mid and Paperback Muscles.

A second exercise based on the dead lift movement pattern but this time used standing on one leg. As the exercise is performed the loaded shoulder is connected with the standing hip via a muscular sling.

If you play sports or just want to develop a strong core for rotational movements then this is the exercise for you. As with the kettle bell one arm dead lift you will notice lots of muscular activation throughout the back of the body.

Careful consideration needs to be taken when performing this exercise to ensure the back and core muscles are isometrically held tight throughout. However, once mastered the swing will develop great explosive power at the hips for sports as well as promoting cardio benefits without the need to move the feet.

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In particular the swing works into the lower back as it is required to stabilize isometrically the link between the hips and the upper back. One common mistake made by beginners is to hinge at the lower back rather than using the hips to generate the power.

Hinging incorrectly like this can soon fatigue the lower back and therefore bring an end to the exercise very quickly. The one hand swing will add a little more rotation into the movement as well as increasing the demands on the shoulder stabilizers.

Now onto a more grind based kettlebellback exercise that will add some serious muscle onto the mid back and latissimus Doris. The kettle bell row is more of a traditional muscle building exercise but it will require good core strength to maintain the bent over position without compromising the lower back.

If you use just one kettle bell at a time you will get a great anti-rotational stabilization to the movement as the muscles of the core have to work hard to keep the back flat. The exercise can be made a lot easier by posting with one arm onto a bench / chair in order to take much of the demands off the core muscles.

The Kettle bell Row can also be made more challenging by performing the exercise to the side of the body. Caution must be taken when performing rowing based exercises to avoid hunching at the shoulders.

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The kettle bell high pull is another dynamic movement that will have your heart racing but it also focuses much of its attention into the mid back. Unlike lots of other high pull type exercises this particular variation brings the arm back at almost horizontal with the floor ensuring more activation into the mid back rather than the upper back and neck.

However, as you dynamically move from one side to the other you dip and lean your upper body forwards from the lower back. The bob and weave is an underrated exercise that will increase your cardio, improve your hip mobility, legs, glutes, and core as well as the back muscles.

One fun challenge using the snatch exercise involves performing as many repetitions as possible for 10 minutes changing hands whenever necessary. If you want to work your upper back hard while also challenging your core muscles then this is the kettlebellback exercise for you.

The ability to hold a push up plank for 60 seconds is a prerequisite for this exercise. Let’s start with a simple but highly effective kettlebellback workout for beginners.

You will strengthen your lower back and develop good stabilization with the dead lift while conditioning and mobilizing the upper back with the kettle bell halos. Exercise variations: the single arm dead lift can also be performed with 2 kettle bells, one in each hand.

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Finally, as with all weight training your body’s ability to strengthen and adapt to the load is your worse enemy so constantly look to increase loads or add a few more reps week on week. Kettlebellexercises tend to focus on movement patterns rather than muscle groups unlike traditional body building type exercises.

The Pull and Dead lift movement patterns work into the back of the body as well as other muscles. There is also 3 kettlebellback workouts for women and men starting with one for beginners and then progressing to the more advanced.

Caution must be taken not to progress too quickly and to allow time for muscles, ligaments, tendons and motor learning to develop. With the right technique kettle bell training can be a huge benefit to your back as it promotes spinal control and stability and reduces the risk for muscle imbalance.

Kettle bells are a great tool to build back strength and muscle. Given that their center of gravity is constantly changing, kettle bells replicate the forces that you might find in real-life activities, improving not only your performance but also your daily life.

Protection against chronic back pain Protection against back injury Maintain optimal posture Increased overall strength Better performance in lower and upper body lifts Prevention against strains and sprains that can occur during sports and daily chores Positive body image Creating a balance between both pushing and pulling exercises is important to avoid any postural or overly dominate movement patterns.

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(Source: www.self.com)

Make sure your kettle bell training includes both pulling and pushing workouts to reap all the benefits of a strong back. The kettle bell dead lift movement pattern mirrors all daily life exercises where you have to pick something up from the floor.

A singe arm kettle bell dead lift works your posterior chain, including your glutes, hamstrings and lower, mid and upper back muscles. As a dynamic movement, the kettle bell swing works both your strength and cardio, and will help you develop great explosive power.

Kettle bells are useful for building strength and muscle and training power, and depending on how you use them, they can also give you a great cardio workout. Most of them are great kettle bell moves for beginners and pros alike that can help you build core and overhead stability and strength so that you can safely do more advanced moves down the road, Ava Fagin, kettle bell -certified personal trainer and functional strength coach at Body Space Fitness in New York City, tells SELF.

A fun bonus: Many of these upper -body kettlebellexercises work other areas of the body simultaneously. “The great part about kettle bells is that sometimes performing just one exercise gives you a total-body workout,” says Fagin.

“Most kettlebellexercises are multi joint movements, meaning multiple joints are moving at one time to complete the exercise.” For example, the kettle bell halo below is definitely an arms exercise, but it’s also great for your core. Conversely, many lower-body-focused moves that aren’t on this list, like kettle bell swings, do require some upper -body strength and stability, Fagin says.

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Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms. Start standing with your feet about hip-width apart and holding a kettle bell up at your chest with both hands gripping the handle.

Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo. As you move the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps.

Hold a kettle bell in each hand and rest them at your shoulders with your palms facing out and up and the weight hanging against the back of your forearms. Bend your knees slightly, and then in one explosive movement, push the weight overhead and straighten both of your legs simultaneously.

Slowly lower the weights back to shoulder height while bending both knees to complete one rep. Hold a kettle bell in one hand and rest it on your shoulder with your palm facing out and up and the weight hanging against the back of your forearm.

Bend your knees slightly, and then in one explosive movement, push the weight overhead and straighten both of your legs simultaneously. Slowly lower the weight back to chest height while bending both knees to complete one rep.

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(Source: muscletransform.com)

Start in a high plank with a kettle bell on the floor next to your right hand, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you and your feet a bit wider than hip-width apart (it'll help with stability), and your core and glutes engaged. Press the weights toward the ceiling, straightening your elbows completely at the top and keeping your shoulder blades flat on the floor.

Hold a kettle bell in one hand by the handle with an underhand grip, your palm facing in. Press the weight toward the ceiling, straightening your elbow completely at the top and keeping your shoulder blades flat on the floor.

Stand with your feet hip-width apart, holding a kettle bell in each hand by the handle with your arms at your sides. Gaze at the ground a few inches in front of your feet to keep your neck in a neutral, comfortable position.

Do a row by pulling the weights toward your chest, keeping your elbows hugged close to your body. Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor.

Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position. Do a row by pulling the weight up toward your chest, keeping your elbow hugged close to your body.

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1 gymperson.com - https://gymperson.com/make-diy-kettlebell/
2 www.webmd.com - https://www.webmd.com/fitness-exercise/guide/kettlebell-workout