“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow”
When it comes to working on your back muscles, rows should be your go-to action, and you have plenty of options when it comes to which row to do. You can use bodyweight exercises like the inverted row or TRX row, a barbell to really pack on the weight with the barbell bent-over row, or a dumbbell or kettlebell row to focus on one side of your body at a time.
Because the benefits of kettlebell and dumbbell rows are nearly identical, the weight you use is a matter of personal preference or simply what is available. The technique focuses on the lats, traps, and smaller stabiliser back muscles, and practicing on one arm at a time can aid.
Their methods are based on the paired exercises that are used in their training center that provide the good results mentioned above. In fact, for these styles, over the course of the year, they have undergone the slightest update that it is known as “immortal”.
How To Do The One-Arm Kettlebell Row
The kettlebell row can be performed on a bench, which makes it simpler to maintain the proper back position during the exercise, but we’ll focus on the floor version here. Kettlebells have an advantage over dumbbells in that the large handle on top makes it easy to pick them up off the floor during the workout.
Take a big step back with your right leg and lean down to grip the kettlebell with your right hand while standing with the kettlebell by your feet. Lean forward with your left elbow resting on your knee and your back straight – aim to make your back as near to parallel to the ground as possible.
Instead of tugging the kettlebell up with your arm, lift it to your chest using the muscles in your back and shoulders. As you lift the weight, your chest should remain still and your elbow should pass close to your rib cage. Squeeze your shoulder and back muscles at the height of the action, then steadily drop the weight. Switch sides when you’ve completed all of your reps on one arm.
- Avoid These Mistakes
When learning how to practise kettlebell rows, Dr. Jordan Duncan, DC, proprietor of Silverdale Sport & Spine in Silverdale, Washington, warns against making a few frequent blunders.
Avoid turning your torso at the waist as you pull the kettlebell toward your chest. Duncan advises that the kettlebell row should focus on the upper body and not include too much trunk action. “Avoid shrugging your shoulders in the direction of your ears.” This type of movement compensation shifts the focus away from the back muscles and toward the tops of the shoulders, which aren’t the kettlebell row’s primary goal.
Kettlebell Rows Work Which Muscles?
The kettlebell row is largely an upper-body strength motion that focuses the back and shoulders, while it will test your entire balance and coordination. The muscles used during the single-arm kettlebell row, according to Duncan, are:
- Latissimus dorsi is a muscle at the back of the body.
- Deltoid posterior
- Trapezius muscles (middle/lower)
Here are Five Different Rowing Variants you can do with your Kettlebell Row!
Supported One Arm Row (Supination)
This allows for some limb rotation, which will make it feel more natural. It also helps you get more bang for your money by increasing bicep activation. Adding the assistance of your opposing elbow helps to relieve lumbar spine stress.
Without support, do a one-arm row with rotation.
It’s a good idea to lock your shoulder into place and add tension to focus your attention on your back muscles. This movement incorporates thoracic rotation, putting greater emphasis on your rear delts and trunk.
Rows that alternate
Between your feet, place two kettlebells. As you pull up with the other hand, drive your hand onto one of the bells. The non-working hand’s increased support can relieve pressure on your lower back while allowing you to alternate reps.
Row of Saws
This technique builds amazing upper-body power, but if you don’t pressurise your core enough, it can harm your lower back. Sit back, keep your torso tight, and lift both bells off the ground. As one bell is lowered, the other begins to rise. Switch back and forth.
Row of quadruplets
This helps my customer plan for renegade rows, which can be extremely taxing on the core. Use kettlebell row that are heavy enough to hold your weight. Competition bells are recommended, but anything over 12kg with a flat base should suffice. Set up with your shoulders piled over your elbows and wrists over the bells. Return your feet to the starting position, with your knees beneath your hips and your upper body flat. Pull with one hand while driving the other into the ground until your upper arm is in line with your torso.
Morton, D. (2020, January 15). This 180-Rep Endurance Challenge Is Designed to Blast Body Fat and Build Functional Muscle. Men’s Health. https://www.menshealth.com/uk/workouts/a30515396/kettlebell-workout-rowing/