How to Perform the Kettlebell Row | Important Full Body Exercise

Описание: Discover 52 other kettlebell exercises here: https://kettlebellsworkouts.com/kettl...

Let’s look at the regular row that works into the back of the body. This exercise can be very tricky for a lot of people because they don’t get the lower back position correct. So let’s just go through that first. It’s very similar to the kettle bell swing we’ve been doing in that we need to push the hips backwards and load the heels in order to make sure that we got this nice, flat lower back.

From here we’re just going to take the kettle bell from the center of the body, out to the side, pulling back with the back of the body, pulling towards the hips and then back down again. Eyes are going to look down about forty-five degrees in front of us. Going to keep the core nice and tight and the weight on the heels. So with the kettle bell, it just looks a little bit like this. So feet out turned a little bit wider than shoulder width; weight on the heels, loading those hamstrings, loading the glutes.

Now, I keep the chest up. It’s really important that I don’t fall forward this way. Keep the chest up and the handle of the kettle bell is pointing straight ahead. From here, we take a good grip and then we pull the kettle bell back towards the hip and then back down again. Remember, I’m keeping the flat of my back nice and flat here. Go again. Now, one common mistake that I often see people make is that they stand up too tall so they end up rowing the kettle bell this way. And all that’s going to do is work into the neck and lower back so you really need to make sure your leaning forwards and then, lifting your chest up to make sure your working more into the center of the back, from the center of the body and then, pulling out to the side.

Remember, you are pulling with the back of your body, first exercise. So that’s the regular row. I can’t emphasize enough how important it is that you lean forwards, lift that chest up and keep the small of your back really, really flat. You don’t want to hunch those shoulders forward. Good luck with that. It’s a really good exercise for actually working into the back and into the core muscles as well.