Kettlebell row

3 × 8-10 c/u  ·  Equipment: Kettlebell

Muscle groups: Back · Arms

How to do kettlebell row

1. Set your feet hip-width apart, bend your knees and hinge your torso with a straight back.
2. Let your arm hang straight and grab the kettlebell by the handle.
3. Keep your core tight and glutes on to stabilize your spine.
4. Pull the kettlebell toward your hip driving your elbow back and close to your body.
5. Squeeze your shoulder blade on the way up and pause for one second.
6. Lower with control until your arm is straight, without moving your torso.

Mistakes to avoid

• Do not round your back; keep your core tight and head aligned with your spine.
• Avoid twisting your torso to lift the weight; pivot only your arm.
• Do not drop the weight; control the lowering to protect your shoulder.
• If your back shakes, reduce the load or brace yourself on a bench.

Progression

• Add reps from 8 to 10 per side keeping your torso still.
• Increase the kettlebell weight when you finish all sets cleanly.
• Alternate tempo: 3 seconds down and 1 up for more time under tension.
• When you master the exercise, progress to a one-arm dumbbell row with greater range.