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Use This Kettlebell Move To Build A Strong Back

Looking for the most effective way to build back strength? Think it’s impossible to get it done with just one piece of equipment? Then you should get to know the Kettlebell 1-Hand Bent Row.

 

Why the kettlebell?

There’s no doubt that you could do, and probably have done, this exercise with a dumbbell or barbell, but the kettlebell has a unique design in the distribution of the weight in relation to the handle, which better mimics objects you probably use everyday, like a suitcase, grocery bag, purse, etc. So not only is it more “functional” then the conventional fitness tools like the dumbbell and barbell, but it also creates more challenge for the muscles in the core, wrists and other stabilizer muscles.

 

This is not a big secret btw. In fact, the kettlebell has been around since the ancient Greek times…but this isn’t a history lesson, nor are we concerned with where it originated. This article is to showcase a kettlebell movement that you can easily use to build high-quality strength in the back.

1-Hand Bent Row

    The main focus for the Bent Row is to strengthen the posterior chain – or backside of the body, as well as the muscles of the shoulders and core – including the muscles that most directly elicits better posture and decrease risk of injury.

  • Set up in a split stance, with left foot next to the kettlebell and right foot stepped back. Left knee should have a bend but keep it over the ankle and inline with the 2nd toe. Right knee should also have a soft bend but still active and inline with the rest of the leg.
  • Set and maintain a neutral spine, with the chest open. The left arm may rest on the left thigh.
  • Grab the bridge of the kettlebell with the right arm. Be sure to keep the right shoulder packed strong and away from the right ear.
  • In a slow and controlled motion, pull the kettlebell towards the base of your ribs. Elbow leading the way high and tight to the body.
  • Pause at the top before descending the kettlebell back to the ground, next to your left foot.  
  • Perform 8-12 reps, with a slow controlled tempo. Then repeat sequence for other side.  Take 60-90 seconds of rest between sets.
model: Jess Martin

1-Hand Bent Row Que Card

Use These 4 Kettlebell Exercises For A Full-Body Workout

As you know, we’re crazy about Kettlebells! One reason is because of how easy it is to put together a Full-Body Workout. Like the one featured in this post, a Full-Body Kettlebell Workout can be effective with only 4 exercises and enjoyed in some fresh spring sun in the backyard.

The key to creating a Full-Body Workout, is to hit all the basic movement patterns. (We’ll discuss them full detail in a later post, so for the scope of this, just know that we’re talking about mainly the : Pull, Squat, Press, and Hinge patterns.) Yes there are a couple more movement patterns, like the Lunge and Rotation / Anit-rotational patterns, but today we’re looking for big-bang with little time.

 

Here’s the breakdown

You’ll need an appropriately sized kettlebell (Beginners 10k; Intermediates 16k; Advanced 22k) as well as a timer (we prefer the Gymboss Interval Timer, but a simple stopwatch works as well).

Next, set up your timer for :45 seconds on :15 seconds off and perform the following sequence a total of 3-5 rounds through with 1-2minutes of rest between rounds. Using timing intervals like this will benefit more to those looking to torch fat.

If you’re goal is strength, you can turn the timing intervals into 3-5 sets of 5-10 reps with 2minutes of rest between sets. Either way you go, focus on quality over quantity with the exercises and keep good form.

Here are the exercises

Dead Clean & Press

Stand with feet firmly grounded and hip width apart with kettlebell in between feet.

Maintain nuetral spine as you reach for the kettlebell using the deadlift patter. Grasp kettlebell at handle with both hands then snap the hips while pulling the kettlebell up to the chest. Slide hands to the horns to catch the kettlebell in the goblet position. Keep the core tight and glutes engaged as you press the kettlebell above your head.

Kettlebell Dead Clean & Press

Slow and controll, bring the kettlebell back to the goblet position and then finally to the ground.

Rinse and Repeat

Goblet Squat

Safely bring the kettlebell to the goblet position, see above.

Keep the chest tall as you send the hips back and down in the Squat. Aim to get hips below knees while keeping the torso upright and spine long.

Kettlebell Goblet Squat

Drive through the heels, but keep the toes grounded, to return to standing. Be mindul of the knees, make sure they stay strong and inline with the second toe.

Swing

Start with feet shoulder width apart and kettlebell roughly 1-2 feet in front.

Send the hips back and slightly down as you reach out for the kettlebell. Be sure to maintain a neutral spine and tight core as you firmly grasp the handle and load the hips.

Hike pass the kettlebell high in between the thighs. At the furthest point with a flat back, pop the hips to stand tall and send the kettlebell out in front.

Kettlebell Swing

Keep tight and patient as the kettlebell travels up to eye level. As the kettlebell starts it’s return, wait untill it’s just about waist level, then hinge at the hips while pulling the kettlebell back through the hips. Park the kettlebell back to the start position after your last rep.

Alternating Rows

Stand with feet hip width apart and kettlebell on the ground in between the arches of the feet. Send the hips back and slight down, be sure to keep the hips higher than the knees but lower than the shoulders.

Reach for the handle with one hand and pull the kettlebell to the lower ribs while keeping strong and ballanced. Be sure to NOT round the back!

Alternating Bent Rows

Slowly return the kettlebell to the ground and switch hands. Alternated between each side for the desired number of reps or alloted time.

That’s all folks!

Hope you found this to be helpful in creating your own full-body workout using only 4 exercises and 1 kettlebell. If you need more guidance, support or anything that we can do to help you along in your fitness journey, please contact us today! We’re eager to help as many people as we can!

Keep it sweaty!

North side

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Highway stars

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Sail away

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