Rhomboids Latissimus Doris (Lats) Trapezium (Traps) Erector Spinal 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. 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 Upper Back 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. 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.
However, I would be careful not to isolate the movement too much as weaknesses can develop and cause compensations later on. 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. I’ve never experienced such sore upper back muscles (trapezium) as when I first cleaned a 32 kg kettle bell for 60 seconds non-stop on both sides.
The cardio benefits of cleaning a challenging sized kettle bell are something that everyone should experience at some time too! 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.
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.
Exercise variations: the single arm dead lift can also be performed with 2 kettle bells, one in each hand. Perform these 2 KB back exercises as a superset one after the other without taking a rest in between.
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. The Pull and Dead lift movement patterns work into the back of the body as well as other muscles.
Above I’ve listed 10 kettlebellback exercises starting with the easiest and working down to the more advanced. 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.
The kettle bell : one of my personal favorite workout tools, and one that I feel is underutilized by many. 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. 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.
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.
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.
Because the back muscles are such an intricate part of stabilization and movement, many kettle bell exercises activate them. Proper form and control are essential with each of the following strength training exercises.
The client will slightly bend their knees and hinge at their hips, pressing their lumbar spine and gluteus Maximus backwards. As the momentum brings the kettlebellback towards the body, the client should flow with the kettle bell movement to reverse back into a partial squat, hip-hinged position, and immediately explode into the next repetition.
The right leg will stand firmly on the floor with the right arm hanging below the right shoulder while gripping the kettle bell. With the focus on using the back muscles to lift the kettle bell, the client will slowly drive the right elbow up to the ceiling.
This kettle bell exercise is another effective full body movement that is great for strengthening the back and shoulders. As they press their body up out of the squat position, they will begin to pull the elbows up toward the ceiling.
This will bring the kettle bell up to just below chin height and create a “V” shape with the elbows and forearms. The client should move with the momentum of the kettle bell and reverse their body into the starting position ending with the weight on the ground.
How to do it: The client should begin in a standing position and make sure the pelvis is tucked under to remove any anterior pelvic tilt. This exercise is a great move to target the back muscles and help build core strength.
With tight glutes, straight spine, and core muscles engaged, the client will pull one kettle bell off the ground. They should focus on pulling with the back muscles and driving the elbow up to the sky.
The client will slowly lower the weight back to the ground and repeat repetitions on both sides of the body. How to do it: In a squat position, the client will use one hand to grip the kettle bell as it rests on the ground between the legs.
They will press up through the heels and snap the hips forward which should create the momentum to move the kettle bell up. To successfully move into the rack position, the client will need to have a soft grip and rotate the wrist so the thumb is pointed towards the back.
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