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What Is A Kettlebell Row

author
Ellen Grant
• Tuesday, 13 October, 2020
• 9 min read

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

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(Source: www.youtube.com)

Contents

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.

Step 1Stand in a staggered stance with your knees slightly bent, holding a kettle bell just above your front foot in your opposite arm. Lean forward with your back straight and head up.

Tips At the top of the row, do not let your shoulder slouch. Be sure to finish the movement by pulling the kettle bell handle all the way to your ribs.

Don't let your back round or body lose alignment. If there is one exercise that makes me cringe and fear for peoples safety it’s when I see them performing the upright row with a kettle bell.

The upright row is performed by holding a kettle bell with both hands by the handle and then pulling it directly upwards to around upper chest height. In principle the exercise appears quite straightforward but it is what is happening to the shoulder and rotator cuff muscles that is cause for concern.

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(Source: furthermore.equinox.com)

In short, the shoulder is placed in a position that it is naturally not designed to be in and through repetition starts to aggravate the soft tissue. Many people can perform the upright row without feeling any pain at first but over time shoulder issues will start to present themselves.

As a personal trainer and kettle bell instructor one of the common problems I get presented with is an over activation of the upper back or trapezium muscles. Due to most peoples daily routine of sitting in front of computers, mobile phones, or TV’s, bad posture is more common than ever.

One of the easiest ways to further exacerbate upper back and neck issues is by performing the kettle bell upright row. The kettle bell is an incredible workout tool that can produce some truly great results quickly and efficiently.

The reason that many people perform the kettle bell upright row is to develop the upper back and shoulder muscles. However, as I’ve mentioned above over activation of the upper Trapezium muscles can lead to serious postural issues and pulling a weight while your arms are internally rotated can damage your shoulders.

First you should work on your shoulder stabilization with exercises including the Turkish Get Up, Overhead Holds and Windmills. Then second progress to more prime mover shoulder based exercises including the clean and overhead press.

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

One final point to bear in mind is how the kettle bell upright row has no real impact on your daily life activities. Using exercises that have a natural carry over into daily life are generally safer and utilize your full body.

Not only is the farmers carry practical but it’s also an excellent exercise to develop the shoulders and trapezium muscles in a way that is better for counteracting bad posture. The farmers carry pulls the trapezium muscles down rather than elevating them which is what happens when sat at a desk all day.

You can choose much more effective kettle bell exercises for both the shoulders and upper back that are both safe and will help prevent further postural issues. If losing weight is one of your goals then there are also more effective exercises that you can choose that activate more muscles and burn more calories without the risks.

Step 1: With a kettle bell at your feet, place your left leg behind you while bending both knees. Step 2: Lean forward at the torso and place your right forearm against your right thigh for stability.

Step 3: Extend your left arm and grasp the kettle bell by the handle so that your palm is facing your right leg. Step 4: Bringing your elbow back, exhale as you raise the kettle to the left side of your waist.

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(Source: newhowtolosebellyfat.com)

Step 5: Inhaling, lower the kettle toward the floor and then repeat the movement. Step 6: After a complete set, switch sides.

One-arm kettlebellrow is a free weights exercise that primarily targets the lats and to a lesser degree also targets the middle back, traps and triceps ... more One-arm kettlebellrow is a free weights exercise that primarily targets the lats and to a lesser degree also targets the middle back, traps and triceps.

Place two kettle bells in front of you and alternate sides between repetitions. 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.

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

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. Romanian Dead lift, Overhead Press and Pull Ups on day two.

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.

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

Level 9 Valued Member Elite Certified Instructor There's a little of scapular retraction, but it shouldn't be the main focus, IMO.

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.

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

After hearing that tip, I noticed a lot more engagement in my lats. 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.

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. I have asked some local physio's but just got some noncommittal replies.

upright row exercise kettle bell workout week dumbell
(Source: blog.healthadvocate.com)

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. 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.

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