Description of the Bent Over Kettlebell Row
One variation of the bent over row that is particularly useful for building back strength is the kettlebell bent over row.
The bent over row presents a special difficulty because it uses a non-traditional tool when done with kettlebells. Because of the shape of kettlebells, gravity may test your grip strength more than it does with a dumbbell because the weight is below the handle.
Kettlebells can also be very helpful in assisting lifters in maintaining a neutral grip, which helps to reduce joint soreness normally associated with using other tools.
Guidelines for a Bent Over Kettlebell Row
- Put yourself on your feet and grab a kettlebell in each hand using a neutral grip.
- After bringing your torso about parallel to the floor (or slightly above), hinge forward and start the exercise by pulling your elbows behind your body and retracting your shoulder blades.
- Once the elbows are at or slightly past the midline, pull the kettlebells toward your body. Then, carefully and slowly lower the kettlebells back to the starting position.
- Continue till the desired number of times.
Tips for Bent Over Kettlebell Rows
- You can row the kettlebells after starting with them in a static position on the floor, if you’d like. Because there is less momentum when using this dead stop posture, it will be a little harder, but it will increase your speed off the ground.
- Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.
- To prevent your spine from arching too much maintain some tone in your abdominals as you bring the kettlebell into your body.
- Control the kettlebells during the whole repetition rather than letting momentum take over.
- If you see that your back is staying underused and your biceps are getting too much exercise you could want to utilize a fake grip (don’t wrap your thumb over the kettlebell for example).
- As you pull avoid allowing the head to protrude forward.
- Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
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