Building strong abs and muscles has become common among many individuals of this generation. Your back muscles play an important role with regard to your overall fitness. Kettlebell row exercises focus on those back muscles which help to build support for your body.
There are many different kettlebell exercises and activities targeting a variety of fitness benefits. In regards to kettlebell row exercises, your back and core muscles are actively engaged. Now, Let’s look at a few kettlebell row exercises specifically that you can try yourself.
What Are Kettlebell Row Exercises
Kettlebell rows are a form of exercise that uses horizontal pulling movement where you are in a bent-over position. These exercises work on developing strong back and core muscles. There are several variations of kettlebell row exercises that are relatively easy to perform.
Benefits Of Doing Kettlebell Rows
Kettlebell row exercises are great for many reasons, including the following:
- Helps build lean muscles: Kettlebell rows focus on strength and conditioning of the body muscles.
- Helps burn fat: Kettlebell rows can help you lose weight by increasing calorie burn and raising your metabolic rate.
- Improves cardiovascular health:Certain variations of kettlebell row exercises like the renegade row will absolutely get your heart pumping which benefits cardiovascular health.
- Benefits at different speeds: Go slow and heavy or light and slow for either high-intensity workouts or a warm-up to other exercises.
- Low impact on joints: Starting with a lightweight kettlebell will have less impact on your joints. Once you are well-trained, you can move to more weight without affecting your joints, as you are already familiar with handling the kettlebells.
- Simple to learn: It is a simple form of exercise that makes use of kettlebells for working out, making it easy to learn.
Warm-Up Exercises Before Kettlebell Row Workout Session
Doing bodyweight warm-up exercises is important before lifting weights. Just a short session of jumping jacks, squats, arm circles, and so forth are all you need before starting kettlebell row exercises. Additionally, a few minutes of light cardio such as walking or jogging is great.
You can also try doing some dynamic stretches and joint mobility exercises. Finally, wrap up the warm-up sessions with 2 to 3 light sets of the kettlebell row exercises to get accustomed to the movements. Anywhere from 5 to 10 reps per set is suitable.
Speaking of warm-ups, Keeping your energy levels high before starting exercises is important. You need to get the essential healthy nutrients that will help you stay energetic during your workout sessions. Always make sure that you get the required amount of vitamins, minerals and other essential nutrients to keep your body going.
Kettlebell Row Exercises For The Back
Kettlebell row exercises can do wonders for your back. We often only focus on the front abs because they are more visible when you look at yourself in the mirror.
However, back muscles are vital, too, as the back is the main support structure for the complete body. It also helps improve your posture, prevent back pain, and reduce strain on spinal discs and joints.
Below are a few kettlebell row exercises that build your back muscles.
Kettlebell Suitcase Row
The kettlebell suitcase row works on building a strong back, abs, and core. In this exercise, the kettlebell is placed on the side of the body.
Here are the steps to follow when doing the kettlebell suitcase row.
- Keep your feet close together with your non-kettlebell row hand across your stomach.
- Sit back on your heels, leaning forward with your back flat.
- Row the kettlebell up with one arm towards your hips. Use your elbows for pulling.
- Pause for 2 seconds and lower the kettlebell.
- Do this 12 times for each side.
Kettlebell Renegade Row
The kettlebell renegade row is not only great for your back but other muscle groups as well. It is a full-body workout and requires precise form. Follow the below steps for the kettlebell renegade row exercise.
- Two kettlebells of equal weight and size are required
- These kettlebells should have the stability to support your weight
- Place each hand on the handles of the kettlebells while remaining in a plank-based position.
- Keep your body straight and tight from shoulders down to the heels.
- Row one kettlebell towards your hips, pulling from your elbows while using the other kettlebell for support.
- Pause for 2 seconds at the top and lower the kettlebell.
- Repeat 8-10 times and alternating the rowing hand at your discretion.
Kettlebell Bent Over Row
The kettlebell bent over row is a very basic exercise that helps add strength and muscle to the back. Here are the steps to follow for the kettlebell bent over row.
- Lean forward about 45 degrees so that the kettlebell hangs around shin level.
- Give weight to your heels and bend your knees.
- Keep your lower back flat from shoulder to hips.
- Row the kettlebell up towards your hip using one arm. Use the elbow for pulling.
- Pause for 2 seconds, squeeze your shoulder blades together, and lower the kettlebell down.
- Repeat 12 times for each side.
Double Kettlebell Bent Over Row
The double kettlebell bent over row saves time by working simultaneously with both sides of the back. Here is how you can do this exercise.
- Keep your feet apart with your knees bent slightly and two kettlebells in between.
- Pull both kettlebells towards your stomach.
- Pause for 2 seconds and lower the kettlebell down.
- Repeat 12 times.
Other Popular Kettlebell Exercises For The Back
Two-Handed Kettlebell High Pull
The two-handed kettlebell high pull requires less space and is ideal as a home exercise. High-pulls specifically target the back muscles. The following are the steps for the two-handed kettlebell high pull.
- Stand with your feet apart and the kettlebell on the floor.
- Squat down and grab the kettlebell handle using both hands and swing it back between your legs.
- Continue the swing in an upward trajectory pulling your elbows back so that the handle peaks at face-level.
- Drop the weight down to repeat the swinging motion and exercise.
- Repeat 8 times.
The single-arm snatch is an Olympic lift that focuses on all of your back muscles. Here are the steps to follow for the single-arm snatch kettlebell row exercise.
- Stand with your feet apart and the kettlebell on the floor.
- Squat down and grab the kettlebell handle using one hand keeping your arm extended.
- Explosively stand up using your legs to help power the kettlebell straight up directly overhead.
- This momentum will help your arm finish the move until it is fully straight with the kettlebell above you.
- Lower the weight back to the floor slowly.
- Repeat 8 times.
What Are The Muscles Involved During Kettlebell Row Exercises?
Kettlebell row exercises work great on back muscles, core muscles, biceps, hamstrings, and hips.
Do Kettlebell Exercises Burn Back Fat?
Yes, kettlebell exercises burn back fat by raising your metabolic rate and, as a result, increasing calorie burn.
Are Kettlebell Rows Safe For Everyone?
Since the kettlebell isn’t lifted overhead for the row exercise, there is very little risk of injury. Although, people with lower back pain should use caution. This is because kettlebell row exercises require excellent core stabilization to be beneficial.
What Kettlebell Weight Should I Use For Exercises?
It depends on what you are comfortable with. It is best to start with a light weight if you are a beginner until you get used to working out with kettlebells. It is also important to use lighter weights when using two kettlebells to reduce the risk of injury.
Kettlebell exercises are simple to do once you get the hang of them. These exercises work great on your core abs and back muscles. They also help burn a lot of fat and build lean muscles.
Following the correct technique is important when doing any exercise. Most importantly, do some warm-up bodyweight exercises before trying out any of the above kettlebell row exercises. Remember to use a weight that isn’t too heavy so as not to strain the body so much.