Bent Over Kettlebell Row

exercise_detail.description

The Bent Over Kettlebell Row is a compound exercise targeting the upper back, shoulders, and arms. It involves pulling a kettlebell towards your torso while maintaining a bent-over position, engaging the core for stability and balance.

exercise_detail.how_to_perform

1. Stand with feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
2. Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor.
3. Keep your back straight and core engaged throughout the movement.
4. Let the kettlebells hang at arm's length from your shoulders.
5. Pull the kettlebells towards your ribcage by bending your elbows and squeezing your shoulder blades together.
6. Pause briefly at the top of the movement.
7. Slowly lower the kettlebells back to the starting position with control.
8. Repeat for the desired number of repetitions.

exercise_detail.tips

• Maintain a neutral spine throughout the exercise to prevent injury.
• Engage your core to help stabilize your body as you row.
• Focus on pulling with your back muscles rather than just using your arms.
• Avoid rounding your shoulders; keep them pulled back and down.
• Control the movement on both the upward and downward phases for maximum effectiveness.
• Ensure that your head is in line with your spine; avoid looking up or down excessively.
• Start with a lighter weight to master form before progressing to heavier loads.