logo
About    |    Archive

What Does Kettlebell Kettlebell Rows

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.

author
Elaine Sutton
• Monday, 12 October, 2020
• 11 min read
kettlebell exercise arm row illustration kettle health dreamstime
(Source: www.dreamstime.com)

By Taco Fleur — Own work, CC BY-SA 4.0 Kettle bell swings usually require a lighter weight and more repetitions. First things first, grab a kettle bell that is heavy enough to ensure the moves will get difficult after a few sets of 10-12 repetitions.

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.

row kettlebell
(Source: www.youtube.com)

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.

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.

kettlebell row regular perform
(Source: shreddedlifestyle.com)

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.

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.

The benefits of the kettle bell and dumbbell rows are essentially the same, so which weight you choose can depend on personal preference or simply which one is available. Furthermore, using one arm at a time — rather than both, as with the barbell bent-over row — means that you can’t rely on the stronger side of your body doing the bulk of the work.

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.

kettlebell row arm exercises bell kettle bent workout arms different hit shoulders workouts
(Source: www.darkironfitness.com)

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.

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.

kettlebell row arm rows kettlebells killer workouts compound elevated moves excellent rate extra keep heart body
(Source: www.fittheroes.com)

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.

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.

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

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.

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.

kettlebell arm workout row upright exercises triceps kettle bell workouts exercise jiggle blast arms tricep skinny raises standing mom healthy
(Source: tone-and-tighten.com)

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.

Scapular retraction — I visualize grinding my upper arm across the curve of my rib cage. Have learned to limit almost entirely the amount of bicep recruited and let the arm suspend from elbow to hand.

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.

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.

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

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. Level 9 Valued Member Elite Certified Instructor

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.

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.

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

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.

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.

kettlebell arm workout row exercises workouts kettlebells ass exercise abs kick fitness routines arms bell body tone greatist figure champ
(Source: www.topworkoutreviews.com)

Basically the idea is that “shoulder packing” is a cue to try to ensure correct mechanics, but thinking that it just means locking the scapulae down and back is a misunderstanding -- an unfortunately common and perhaps inevitable one given the connotation of the term “packing” and how it is usually explained. Here is an earlier thread on this forum where the author of the above article provides further explanation: What is shoulder packing? Here is an additional article from Bret Contreras's site (the article is by Joe Sans alone) attempting to clarify what is meant by shoulder packing: Shoulder Packing — Bret Contreras

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.

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?

row arm kettlebell workouttrends 1156
(Source: workouttrends.com)

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.

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 can pull scapulae down, but they ride up and I have to really tense to keep them down. Level 9 Valued Member Elite Certified Instructor

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.

row kettlebell rotation
(Source: www.youtube.com)

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.

Is straight arm bar a good model of t-spine rotation?

Sources
1 loseitblog.com - https://loseitblog.com/2020/12/29/to-kettlebell-swing-or-not-to-kettlebell-swing/
2 www.muscleandfitness.com - https://www.muscleandfitness.com/exercise/workouts/back-exercises/kettlebell-row/
3 www.coachmag.co.uk - https://www.coachmag.co.uk/kettlebell-exercises/8342/kettlebell-row
4 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-row-variations/
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/kettlebell-rows.12827/