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Kettlebell For Lats

Part Three in our collaboration with the team at Mind Pump Media is all about building the back muscles for aesthetic training. If this is your first time reading, we previously covered leg building exercises as well as shoulders.

author
James Lee
• Tuesday, 13 October, 2020
• 8 min read
kettlebell exercises row bent muscles kettle bell exercise lats workout muscle during workouts
(Source: www.pinterest.com)

The guys at Mind Pump have a really popular podcast in which they shed truth on health, fitness and a host of other topics by providing unique perspectives on workout programs, supplements and faux science. The movement that burst onto the mainstream fitness scene within the last 15 years (though it has been around for a long time) is an awesome functional movement for building the posterior chain, building power and muscle endurance.

Yes, you can do a similar row with a dumbbell, but the difference here is how it feels and affects your back muscles because the weight is further down from your hand due to the shape which creates a longer lever when you pull upward. Just like the other movements we have shown, the key here is the center of gravity of the weight and the mobility it allows for your muscles.

Back Muscle Super Set Demonstration by the team at Mind Pump Start with a staggered or split stance (one leg in front of the other), with the kettle bell to one side of you and hinge your hips back to get into position with a nice level back start with a pronated hand grip (the back of your hand is facing forward gripping the kettle bell) in order to add some rotation, grab the kettle bell and look forward with your eyes pull the kettle bell up toward using your back while rotating it in (shown below) squeeze the shoulder blade in at the top and let it down utilize the rotation of the bell to work the rhomboids, the lats, and mid traps when you squeeze at the top Aim for 10-15 reps and immediately switch to the close grip upright row

One Arm Kettle bell Swing Immediately go to this movement after the first and do it one the same side you just worked with the row Make sure to focus on the hip movement and use your hips to thrust the kettle bell forward Let the momentum of your hip thrust take the kettle bell upward and use your posterior train to stabilize it (demonstrated above) Do 10-15 repetitions for maximum pump, rest and then repeat both movements on the other side Make sure to watch out for the next few videos in our series with Mind Pump, we will be creating more posts just like this one to designed to teach you about different ways you can use kettle bells for building muscle, whether it be for yourself or for physique competitions.

Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells, and we think using kettle bells for building muscle mass is an untapped area in our world and that of body building and aesthetic training. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.

kettlebell deadlift leg training evolutionfit fitness exercises lift muscles lats legs workout involved muscle bodybuilder
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Also, we recommend you subscribe to our posts so you can be notified when we publish helpful content for kettle bell workouts. You can find more from Mind Pump on iTunes, Sticker, Podcast Republic or Google Play.

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

Improved posture : in a world that is dominated by forward bending, sitting and hunching over a computer, exercising your back will help straighten you up. The main muscles used during pulling based back exercises with a kettle bell include :

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.

(Source: www.pinterest.com)

The exercise is great as a warm up for the shoulder girdle which includes the upper back. Great for strengthening the shoulder stabilizers as well as the upper trapezium muscles.

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. The swing is more dynamic than the 2 dead lift variations above and therefore has more potential for injury amongst beginners.

kettlebell lats renegade evolutionfit involved muscles training during
(Source: www.pinterest.com)

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.

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.

kettlebell basics
(Source: www.slideshare.net)

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.

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 kettle bell back 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.

kettlebell windmill exercises low workout latissimus dorsi guide exercise equipment
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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. The Pull and Dead lift movement patterns work into the back of the body as well as other muscles.

Above I’ve listed 10 kettle bell back exercises starting with the easiest and working down to the more advanced. There is also 3 kettle bell back 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.

Well, if you explore one of the neglected corners of the gym (or your garden shed for that matter), you may well find a brilliant alternative to your standard weight workouts: the kettle bell. While dumbbells and barbells are popular and effective weight training options, they’re definitely not the only method of building muscle.

“The thing about kettle bells is that they genuinely do offer a full-body workout,” explains personal trainer Hannah Lewin. Just do a quick Google search and you’ll find over 50 exercises — ranging from good mornings and single arm dead lifts, to Turkish get ups and kettle bell snatches.

kettlebell lunge rows left exercise exercises lats workout skimble trainer lat side delight kettlebells workouts gym muscle
(Source: www.skimble.com)

Because you tend to use one kettle bell at a time, you’re naturally working on your core power, balance, flexibility and coordination — all of which are crucial to everyday fitness, as well as strength training. If your core is not activated, you can’t get a weight into the air during a clean and press without putting untold pressure on your back.

You need balance and pelvic floor strength to complete a set of kettle bell swings, while coordination is crucial for getting through any heavy weights' session safely. One person who knows all about strength and conditioning is Laura Higgins — a certified trainer, author and director of The Foundry.

Even a kettle bell halo (circling your shoulder girdle with the weight) activates your traps, lats, deltoid and core. Marimba explains that they’re a great tool for spiking heart rate “very quickly due to their functionality”; they don’t require any effort to set up, but they do get us working hard to move them from point A to B.

Utilizing higher rep ranges and ballistic movements with appropriate rest has big cardiovascular benefits.” Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favorite fitness experts.

Well, if you explore one of the neglected corners of the gym (or your garden shed for that matter), you may well find a brilliant alternative to your standard weight workouts: the kettle bell. While dumbbells and barbells are popular and effective weight training options, they’re definitely not the only method of building muscle.

kettlebell deadlift leg lats workouts muscles peso involved during weight training fitness glutes whole studio body
(Source: www.pinterest.fr)

“The thing about kettle bells is that they genuinely do offer a full-body workout,” explains personal trainer Hannah Lewin. Just do a quick Google search and you’ll find over 50 exercises — ranging from good mornings and single arm dead lifts, to Turkish get ups and kettle bell snatches.

Because you tend to use one kettle bell at a time, you’re naturally working on your core power, balance, flexibility and coordination — all of which are crucial to everyday fitness, as well as strength training. If your core is not activated, you can’t get a weight into the air during a clean and press without putting untold pressure on your back.

You need balance and pelvic floor strength to complete a set of kettle bell swings, while coordination is crucial for getting through any heavy weights' session safely. One person who knows all about strength and conditioning is Laura Higgins — a certified trainer, author and director of The Foundry.

Even a kettle bell halo (circling your shoulder girdle with the weight) activates your traps, lats, deltoid and core. Marimba explains that they’re a great tool for spiking heart rate “very quickly due to their functionality”; they don’t require any effort to set up, but they do get us working hard to move them from point A to B.

Utilizing higher rep ranges and ballistic movements with appropriate rest has big cardiovascular benefits.” Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favorite fitness experts.

Related Videos

Sources
1 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/building-your-back-with-kettlebells/
2 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises-for-back/
3 www.stylist.co.uk - https://www.stylist.co.uk/fitness-health/workouts/benefits-kettlebell-workouts/463169
4 www.stylist.co.uk - https://www.stylist.co.uk/fitness-health/workouts/benefits-kettlebell-workouts/463169