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What Muscles Do Kettlebell Rows Work

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.

author
Bob Roberts
• Friday, 25 December, 2020
• 5 min read
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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.

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.

kettlebell row regular exercises
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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.

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 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.

Kettle bell workouts are excellent for strengthening and conditioning major muscle groups. Free weights received an upgrade when kettle bells were introduced in fitness circles around the world.

What makes kettle bell exercises special compared with other programs is the total-body workout you achieve in just one short session. One of the major advantages to using kettle bells is the fact that they engage groups of muscles in one exercise.

It's important to always use the proper form in order to fully engage the entire group of muscles and to avoid injury. A study reported in 2011 in the “Scandinavian Journal of Work, Environment & Health” showed that strength training can reduce a person's back pain while also preventing rein jury.

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A workout that engages the core muscles as well as the upper back is the kettle bell row. To perform the kettle bell row, hold a bell in each hand and stand with knees bent and your butt in a seated position.

The chest, shoulders and arms are a group of muscles that specific kettle bell exercises engage together. The lower-body kettle bell workouts will engage these muscle groups and also improve posture and strength.

Hold the kettle bell handle with both hands at eye level while keeping your back straight. Squat down to the floor and go as low as your body will allow without your knees extending past your toes.

The kettle bell renegade row is a challenging exercise that can be used to effectively develop the muscles of the back. The trapezium and rhomboid muscles work to rotate and addict the shoulder blades, which occurs each time you row the kettle bell.

The tears major and minor aid in shoulder movement and stability during the renegade row. The biceps brachial on the front of the upper arm are the primary movers of elbow flexion and are used during the row, but minimally.

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Though not worked directly during kettle bell renegade rows, the core muscles are heavily relied upon. The quadriceps muscles on the front of the thighs work to keep your knees extended and off the floor for the duration of the exercise.

More Articles Antagonist Muscle During a Push up Do Bicep Curls Affect Your Pecs? The main muscles in this exercise -- properly called the agonists -- are your latissimus Doris, located on the side of your upper back beneath your armpits.

In addition, your middle trapezium and rhomboids, which are between your shoulder blades, are also strongly involved and can also be considered agonists. While the single arm kettle bell row is classified as a back exercise, other muscles are also involved in the action of pulling the weight up and in to your body.

By pulling the weight up toward your shoulder and flaring your elbow out to shoulder-height, you place extra emphasis on the muscles of your upper back, namely your middle trapezium and rhomboids. Keeping your elbow low and into your side and pulling the weight toward your abdomen places an emphasis on your latissimus Doris.

Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-row-variations/
2 healthyliving.azcentral.com - https://healthyliving.azcentral.com/muscles-kettlebells-work-10115.html
3 healthyliving.azcentral.com - https://healthyliving.azcentral.com/muscles-kettlebell-renegade-row-work-4496.html
4 livehealthy.chron.com - https://livehealthy.chron.com/single-arm-kettlebell-row-work-5203.html