Kettlebell Fitness

Unilateral Kettlebell Row

If you want to use kettlebells to build back strength, this is a great place to start. It's especially useful for beginners.

This is because it allows you to isolate one side of your back at a time and really focus on the contraction for better control and muscle stimulation.

Using a weight bench or box for support is also a great way to get your base stable off the ground while engaging your core, ready to get stronger and feel all the muscles in your back working together.

Place one hand and one knee on a bench with your other foot on the floor and hold the kettlebell in your other hand.

1. Pull the kettlebell toward your hips, keeping your elbows close to your body.

2. Keep your back straight and engage your core for stability.

3. Return the kettlebell to its original position without rotating your shoulders.

Kettlebell Touchdown Back Pull

If using a competition-style kettlebell, you may need to place your feet wider than usual, and the key is to keep your shins in a vertical hinge position.

1. Stand with feet shoulder-width apart and kettlebell between ankles.

2. Hinge at hips and place hands on kettlebell handles.

3. Pull one kettlebell toward hips, sliding elbows across ribcage.

4. Push down into floor through opposite kettlebell handle as you row.