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What Does Kettlebell Kettlebell Rows

author
Elaine Sutton
• Monday, 12 October, 2020
• 11 min read

Kettle bells are a fun and versatile way to incorporate weight training into your routine. I see many kinds of kettle bells on the market today from plastic to rubber to metal.

kettlebell exercise arm row illustration kettle health dreamstime
(Source: www.dreamstime.com)

Contents

If this is your first time trying a given move, start light and increase the weight as you become more comfortable. Note: If you don’t have access to a kettle bell, you can do most of these exercises with a regular weight or dumbbell.

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Especially if you’re new to kettle bell workouts, I recommend watching the videos at least once or twice to understand how each move should look. Hold the kettle bell on the handle in front of you with your palms facing in.

Start to rotate the kettle bell clockwise around your body and by switching hands. Hold your core muscles tight and keep your chest high throughout the move.

Start by pushing your hips back and slightly bending your knees. Reach down by hinging at your hip and grab your kettle bell on the handle with both hands.

row kettlebell
(Source: www.youtube.com)

Bend the standing knee slightly and hinge forward at the hip. Hold your kettle bell on the horns with both hands (palms facing in) in front of your chest.

Lower your body towards the ground in a sitting motion while maintaining a straight back. Bring your kettle bell over your head using a clean and press motion.

Bend at your hip and reach for the floor with the hand opposite of the kettle bell. Once you touch the floor (or shin) return to the starting position and repeat.

Stand tall with your back straight and core muscles engaged. Stop once your elbows are parallel to the ground, lower your arms slowly and then repeat.

Feel free to get creative with our exercise moves at home or at the gym. The kettle bell row increases strength throughout the back, biceps, and shoulders.

kettlebell row regular perform
(Source: shreddedlifestyle.com)

Stand in a staggered stance with your knees slightly bent, holding a kettle bell just above your front foot in your opposite arm. Trainer’s Tips At the top of the row, do not let your shoulder slouch.

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.

One advantage of using kettle bells over dumbbells is that the large handle on the top makes it easier to pick them up off the floor during the exercise. Standing with the kettle bell by your feet, take a big step back with your right leg and lean down to grab the weight with your right hand.

If you are looking to develop a strong back and core then these 6 kettle bell row variations are for you. 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. Lean forwards about 45 degrees so the kettle bell hangs around shin height.

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(Source: www.darkironfitness.com)

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.

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 kettle bell row 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 kettle bell row variation.

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.

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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. Unlike the other 5 rowing variations this kettle bell exercise will challenge your cardio, hips, hamstrings, buttocks and back muscles.

Beginners should first master the kettle bell swing before moving onto this rowing variation. 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.

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.

kettlebell pull row upright exercise deadlift sumo workout pulls fitness shoulder perform glutes woman snatch body routine into preview requisites
(Source: www.regularityfitness.com)

The bent over kettle bell row 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 kettle bell row because excellent core stabilization is required.

Reason why I am asking is, that I am trying to be better at shoulder packing, but perhaps I need a specific drill to address this. I'm not a fan of the renegade row, but the regular variety is one of the better exercises out there.

You can use a pretty decent amount of load and still great for learning tension through your midsection. Pro-tip from an instructor for single row (from a lunge position): Pull the kettle bell straight into your pocket.

Reason why I am asking is, that I am trying to be better at shoulder packing, but perhaps I need a specific drill to address this. With a real heavy or awkward load (sandbag) I will place a support hand on that knee, otherwise I prefer to float the upper body.

Have also been known to pass a towel through a couple of KB's and do them as a bent row w/ two hands. Reason why I am asking is, that I am trying to be better at shoulder packing, but perhaps I need a specific drill to address this.

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(Source: tone-and-tighten.com)

My go-to routine with KB's is:Front Squats, Bent Over Rows and Dips on day one. Romanian Dead lift, Overhead Press and Pull Ups on day two.

The rows are done “from the hang”, with the bells between my legs and my torso almost parallel to the floor. My go-to routine with KB's is:Front Squats, Bent Over Rows and Dips on day one.

Romanian Dead lift, Overhead Press and Pull Ups on day two. The rows are done “from the hang”, with the bells between my legs and my torso almost parallel to the floor.

Level 9 Valued Member Elite Certified Instructor Reason why I am asking is, that I am trying to be better at shoulder packing, but perhaps I need a specific drill to address this.

There's a little of scapular retraction, but it shouldn't be the main focus, IMO. I agree, and I am also looking to find a good drill for scapula depression.

row kettlebell form
(Source: www.muscleandfitness.com)

Level 9 Valued Member Elite Certified Instructor Hector G had a good video on some shoulder packing drills, but I'm not finding it on his YouTube channel.

In other words, do you find that your shoulders are not packed when they should be but if you remember to correct it, you are able to? Reason why I am asking is, that I am trying to be better at shoulder packing, but perhaps I need a specific drill to address this.

For shoulder packing, heavy setups and waiters walks are great. I agree, and I am also looking to find a good drill for scapula depression.

Yielding isometric pull-up hangs would be a good one to use, basically work the eccentric, or just plain pull ups. If you are looking to train the scapula moving in toward the spine, one arm rows are going to be tough to beat.

Again, instead of concentrating on elevating the elbow, the focus should be on hauling the upper arm up and back across the rib cage using scapular retraction. You should feel a tremendous compression in the back edge of your armpit at the top of the lift and bicep strength should not be a limiting factor.

kettlebell exercises beginners row workout fat belly lose academy march trifocus
(Source: newhowtolosebellyfat.com)

While not a direct benefit to depression it will have some carry-over, I maintain a 10-12 RM on pull ups without ever training them. I posted the following on an earlier thread regarding “shoulder packing.

Besides the articles themselves, there is also a lot of interesting discussion in the comments section at the end of each article. After hearing that tip, I noticed a lot more engagement in my lats.

But lately I’ve been experimenting with something more work capacity oriented. The week starts with very low volume and it keeps increasing each session.

This is on purpose, so you can start fresh each week and work your way up sustainably. Since you only do single, doubles or triples, good form is possible to maintain at all times and rest periods, albeit insufficient, are adequate for the strength-endurance building purpose I’m currently chasing.

I was hoping if I targeted the muscle groups that create retraction and depression of the scapula separately, it would make moving with them packed more easy. I can pull scapulae down, but they ride up and I have to really tense to keep them down.

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I have asked some local physio's but just got some noncommittal replies. I was hoping if I targeted the muscle groups that create retraction and depression of the scapula separately, it would make moving with them packed more easy.

I was hoping if I targeted the muscle groups that create retraction and depression of the scapula separately, it would make moving with them packed more easy. I can pull scapulae down, but they ride up and I have to really tense to keep them down.

Lots of people tend to let the shoulder shrug up towards the ear as they lower down in a push-up. This is a hard pattern to correct (from personal experience, and some of my students), but with practice can be done and will help the shoulders behave better overall.

I know my right shoulder still has a tendency to misbehave (shrug up) when I don't pay attention... when bench pressing, when riding a bike, and various other things. And, yes, t-spine extension is also related... good catch, shaman Kevin.

Other Articles You Might Be Interested In

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02: Good Weight For Kettlebell
03: Good Weight For Kettlebell Swing
04: Comparing The American & Russian Kettlebell Swings
05: Competition Kettlebell
06: Competition Kettlebell Colors
07: Competition Kettlebell Dimensions
08: Competition Kettlebell For Get Ups
09: Competition Kettlebell Review
10: Competition Kettlebell Set
Sources
1 www.kettlebellkings.com - https://www.kettlebellkings.com/kettlebell-set-competition-kettlebells-12-16-20-kg-kettlebells/
2 www.kettlebellkings.com - https://www.kettlebellkings.com/kettlebell-set/
3 www.titan.fitness - https://www.titan.fitness/endurance/kettlebells/
4 www.kettlebellkings.com - https://www.kettlebellkings.com/kettlebell-set-competition-kettlebells-24-32-48-kg-kettlebells/