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Kettlebell Row

author
James Smith
• Monday, 26 October, 2020
• 7 min read

Each rowing variation gets progressively more challenging so start at the top and work your way down. The KB bent over row is a fundamental exercise that will add muscle and strength to the back.

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(Source: www.youtube.com)

Contents

Lean forwards about 45 degrees so the kettle bell hangs around shin height. Your lower back position is important, it should be kept flat from shoulder to hips.

Pause for 2 seconds at the top of the exercise and squeeze your shoulder blades together then slowly lower the kettle bell back down. Start with the feet close together and place the non kettle bell hand across your belly.

Row the kettle bell up and towards the hip using one arm, pulling from the elbow and not the upper back. Pause at the top of the movement for 2 seconds before lowering the kettle bell slowly back down.

Symmetry throughout the exercise is important so make sure you pull and lower the kettle bells at the same time. Practice : as the double kettlebellrow is more of a strength based exercise repetitions can be reduced.

The kettle bell plank row on a bench will activate more of the lower back and core muscles. Beginners should be comfortable holding the top of a push up position for at least 30 seconds before attempting this kettlebellrow variation.

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(Source: furthermore.equinox.com)

The key to this rowing variation is holding your body in a straight line from heel to shoulders without letting your hips drop. With one hand on a bench or box brace your core and row the kettle bell back towards the hips.

Those new to this exercise must feel comfortable holding their body in a plank position on top of two kettle bells. Care should be taken when on top of the kettle bells that they do not topple over sideways and trap your fingers.

Take your time and work on good body alignment through this rowing exercise. The kettle bell high pulls exercise is a dynamic standing kettlebellrow variation.

Unlike the other 5 rowing variations this kettle bell exercise will challenge your cardio, hips, hamstrings, buttocks and back muscles. Keep your wrist tight at the top of the pulling movement and forearm inline with the kettle bell.

Be careful when you first start to practice this exercise that the kettle bell doesn’t hit you in the face. The kettle bell row is an important kettle bell exercise to develop the back and core muscles.

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Horizontal pulling exercises are important to balance out all the pushing movements often overused in workouts. Above I’ve listed 6 different rowing variations starting at the easiest and progressing to the most challenging.

The bent over kettlebellrow activates the muscles in the back of the body namely the trapezium, rhomboids and lats. If you suffer with lower back problems then you need to be very careful when performing the kettlebellrow because excellent core stabilization is required.

The kettlebellrow increases strength throughout the back, biceps, and shoulders. This exercise also improves stability in the core and lower back.

Stand in a staggered stance with your knees slightly bent, holding a kettle bell just above your front foot in your opposite arm. Athlete/Celebrity Workouts Hollywood giant Chris Hemsworth is transforming regular Joe's into superheroes with CENTR, his new fitness app.

Read articleWorkout Routines This taxing workout will test your arms, shoulders, and back. Then grab a kettle bell and get ready to boost your performance on the bike while building some serious strength in your core.

row kettlebell rotation
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© amazon.com AmazonBasics Enamel Kettle bell These are the muscles that fire when you twist (also known as rotation), side-bend (lateral flexion) or “crunch” your trunk (spinal flexion), which helps you keep your position on the bike, as well as perform everyday movements like walking or running. How to use this list : Di Joseph created a series of eight kettle bell exercises you can do individually or as a total workout.

However, Di Joseph likes to perform them with one, because loading the body asymmetrically creates a more challenging core workout. Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand.

Draw your shoulder blades back and down to prevent hunching over, and engage core so body forms a straight line from head to heels. Maintaining this form, grab the handle and lift kettle bell straight up to your side.

Keep shoulders and hips square, eliminating any rolling motion in the upper body. Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand.

Maintaining this form, reach right hand across your body to find the handle of the kettle bell. Holding a kettle bell by the horns at the chin, circle the bell around your head in one direction to return to the starting position as if forming a “halo” overhead.

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(Source: www.regularityfitness.com)

Standing with feet just wider than shoulder-width apart, hold the kettle bell by the handle with right hand, fingertips pointed toward the sky. With right arm, press the kettle bell overhead, fingertips pointed to sky, with your eyes fixed on it for the duration of the movement.

Keep the kettle bell pressed overhead and eyes on it, then return to the starting position by reversing the movement and squeezing your glutes. Stand with feet slightly narrower than shoulder-width apart and shift weight onto left leg.

Hold this position until balance is achieved, then kick right leg back as if pressing the heel into the wall behind you. Grab the handle of the kettle bell firmly with both hands, bending at your knees and hinging at the hips.

(To get the hinge movement right, imagine pressing your glutes into the wall behind you while maintaining a flat back.) Keep a rigid core to prevent the kettle bell from tracking above shoulder height and your back from arching.

Only raise the bell as high as shoulder height, then allow the weight to naturally come back down between legs. Kettle bell Horizontal Sopwith back flat, feet a little wider than shoulder width for a good stance, and core tight, pull the kettle bell up to shoulder/chest squeezing your shoulder blades together.

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(Source: workouttrends.com)

These his somewhat unconventional, but one method you can use to “make light weights feel heavy”, ensuring your challenged from start to finish. Using just one arm at a time means your core is having to work hard to resist rotation while your upper back is performing the dynamic rowing action.

Rowing with your elbow out wide is harder than usual, activating more of your rhomboids, middle traps and posterior Delta. Drive your arm directly out towards the side allowing your elbow to flare wide.

Resist your hips and spine from moving as you perform a powerful row of the kettle bell. Do not step too wide, and ensure your knees are aligned over your toes and your shoulders don’t slump forwards.

Key tips: To get in to position, lie down on your side with your knees bent and “cuddle” the kettle bell in to your chest as you roll on to your back. Ensure the kettle bell is placed in a comfortable grip and wrist position for you to press.

Keeping your feet, butt and upper back on the floor, press the kettle bell directly towards the ceiling. Not only will they light up your core, but they’ll target your shoulders and important stabilizers at the same time as well.

kettlebell ladder workout minute challenge row workouts coachmag
(Source: www.coachmag.co.uk)

If you prefer not to do these as a circuit then you can also do them as standalone exercises, making your workout just that little longer. Once you’ve completed the kettle bell circuit (exercises 1-3) for 3-sets each then do 2-3 sets of the plank plate press to finish.

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Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-renegade-row/
2 www.muscleandfitness.com - https://www.muscleandfitness.com/exercise/workouts/back-exercises/kettlebell-row/
3 www.msn.com - https://www.msn.com/en-us/health/fitness/put-these-8-moves-in-your-kettlebell-circuit-to-strengthen-your-core/ar-BBUhMgD
4 fitness.mtntactical.com - https://fitness.mtntactical.com/exercises/details.php
5 thefitnessmaverick.com - https://thefitnessmaverick.com/kettlebell-home-workout/