How to Perform the Kettlebell Row
The kettlebell row is a cool variation on the traditional bent-over row.
Like a traditional bent-over row performed with barbells or dumbbells, this exercise primarily works the muscles of the back, such as the lats, rhomboids, and mid and lower traps, but it also works the legs, core, and hips.
I'm going to talk about a few different variations of the KB row and how this movement can be incorporated into your existing routine.
If you are doing this exercise properly, no matter what variation you are performing, you should push your butt back behind you as much as possible to begin the movement.
You should almost be able to sit there and 'chill out' for a while without having your legs burn - this tells you that your body is in the proper position.
On to a quick description of four different variations of the movement: 1.
The one arm kettlebell row Take a staggered stance.
The KB will go next to your front foot.
Drive the elbow up towards the ceiling.
Keep the elbow in close to the body.
Bring the 'bell up to about even with your stomach.
In all of these variations, visualizing your back muscles working while you do the exercise is very important.
2.
The two arm kettlebell row This is kind of a cool variation of the traditional KB row.
Take a wide stance.
Both kettlebells will go between your feet.
Start the movement by pulling both 'bells up to your stomach.
3.
The two arm alternating kettlebell row This variation is similar to the two arm KB row in set-up and execution, except that you will be rowing with only one arm at a time.
Hold one kettlebell up to the body while you row with the other arm.
4.
The 'renegade' alternating kettlebell row This is a killer variation that incorporates a whole lot of additional muscle groups - this is pretty darn close to a full body movement.
Assume a push up position with a hand on each kettlebell.
Shift your weight to one kettlebell, while you do a row with the other one.
These are the four main variations of the KB row.
Enjoy, and start incorporating this basic kettlebell exercise (and the above variations of it) into your routine today!
Like a traditional bent-over row performed with barbells or dumbbells, this exercise primarily works the muscles of the back, such as the lats, rhomboids, and mid and lower traps, but it also works the legs, core, and hips.
I'm going to talk about a few different variations of the KB row and how this movement can be incorporated into your existing routine.
If you are doing this exercise properly, no matter what variation you are performing, you should push your butt back behind you as much as possible to begin the movement.
You should almost be able to sit there and 'chill out' for a while without having your legs burn - this tells you that your body is in the proper position.
On to a quick description of four different variations of the movement: 1.
The one arm kettlebell row Take a staggered stance.
The KB will go next to your front foot.
Drive the elbow up towards the ceiling.
Keep the elbow in close to the body.
Bring the 'bell up to about even with your stomach.
In all of these variations, visualizing your back muscles working while you do the exercise is very important.
2.
The two arm kettlebell row This is kind of a cool variation of the traditional KB row.
Take a wide stance.
Both kettlebells will go between your feet.
Start the movement by pulling both 'bells up to your stomach.
3.
The two arm alternating kettlebell row This variation is similar to the two arm KB row in set-up and execution, except that you will be rowing with only one arm at a time.
Hold one kettlebell up to the body while you row with the other arm.
4.
The 'renegade' alternating kettlebell row This is a killer variation that incorporates a whole lot of additional muscle groups - this is pretty darn close to a full body movement.
Assume a push up position with a hand on each kettlebell.
Shift your weight to one kettlebell, while you do a row with the other one.
These are the four main variations of the KB row.
Enjoy, and start incorporating this basic kettlebell exercise (and the above variations of it) into your routine today!
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