Alternating Kettlebell Row

Also called kettlebell row, alternating kb row and bent over kettlebell row.

Works

Upper back, plus biceps and lats

Equipment

Kettlebell

Level

Intermediate

Type

Isolation, one side at a time

How to do it

Setup. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.

1. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
2. Lower the kettlebell in the working arm and repeat with your other arm.

Cues

• Hinge to about 45 degrees, flat back.
• Row one bell to the hip.
• Squeeze the shoulder blade 1 second.
• Lower, then switch sides.

Common mistakes

• Twisting the torso to lift.
• Standing up as you row.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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