Proper Technique for the Kettlebell Row
Proper technique will depend on whether you are performing a one or two-arm Kettlebell Row. For either kettlebell exercise, it is important to keep your back straight, head up, and butt out. Not doing so will lessen the workout. For a One Arm Row, lean forward with one leg stretched out behind you, placing the kettlebell beside your front leg. Resting your arm on your front leg for stability, lift the kettlebell towards your chest. To alternate kettlebells, place two weights at your feet, grab each by the handle, and hold one about six inches off the ground while pulling the other straight up towards your chest.
Safety Tips for the Kettlebell Row
This kettlebell exercise is typically reserved for those at an intermediate level and can be altered according to strength and length of exercise. Whether you are performing the Kettlebell Row at a leaning or standing position, make sure you feel comfortable balancing on weights. Finally, make sure to inhale as you lift the kettlebell, and exhale when you lower the kettlebell to the ground.
Kettlebell Row Variations
- Kettlebell Renegade Row: This is an exercise you do in the push up position resting on either kettlebell. Starting with the kettlebell in your left hand, shift your weight to your right side leaving your left side mobile. Lift the kettlebell in your left hand, then shift your weight to your left side and lift the kettlebell in your right hand.
- Kettlebell Reverse Grip Bent-Over Row: With a slight bended knee and torso forward, pull up on each kettlebell palms out. This same exercise can be performed using dumbbells.