Kettlebells are a great way to add some variety to your back workout routine. In this blog post, we will be sharing fifteen of the best kettlebell back exercises. These kettlebell back exercises are effective at building muscle and strength in the back muscles. They are also a fun way to add some challenge and excitement to your workouts. So, let’s get started!
1. Kettlebell Deadlifts:
This is a great kettlebell back exercise for strengthening the entire back musculature. Start by standing with your feet hip-width apart and a kettlebell on the ground in front of you. Bend down and grab the kettlebell with an overhand grip. Lift the kettlebell off of the ground and stand up tall, squeezing your glutes at the top of the lift. Lower the kettlebell back down to the ground and repeat for 8-10 repetitions.
2. Kettlebell Swings:
This is a great exercise for working the posterior chain muscles (i.e. glutes and hamstrings). Start by standing with your feet hip-width apart and a kettlebell in front of you. Bend down and grab the kettlebell with both hands, using an overhand grip. Swing the kettlebell back between your legs, then explosively swing it forward, driving through your hips. Let the momentum of the kettlebell carry it up to shoulder level, then reverse the motion and swing it back between your legs again. Repeat for 10-12 repetitions.
3. Kettlebell Turkish Get-Up:
This is a great exercise for working the entire body, with a focus on the shoulder and core muscles. Start by lying on your back with a kettlebell in your right hand. Press the kettlebell straight up overhead, then use your left hand to grab your right knee and pull it in toward your chest. From this position, press yourself up to a seated position, keeping the kettlebell overhead. Stand up from there, keeping the kettlebell overhead the entire time. Reverse the motion to return to the starting position and repeat this kettlebell back exercise for 5-8 repetitions before switching sides.
4. Kettlebell Renegade Rows:
This kettlebell back exercise is an excellent exercise for targeting the lats and other muscles of the back. Start in a push-up position with your hands gripping two kettlebells. Keep your core engaged and row one kettlebell up to the side of your chest, then lower it back down and repeat with the other arm. Continue alternating arms for 8-10 repetitions.
5. Kettlebell Pull-Throughs:
This is a great exercise for working the posterior chain muscles (i.e. glutes and hamstrings). Start by standing with your feet hip-width apart and a kettlebell in front of you. Bend down and grab the kettlebell with both hands, using an overhand grip. Swing the kettlebell back between your legs, then explosively swing it forward, driving through your hips. As the kettlebell comes through your legs, continue swinging it forward and let it come all the way around so that you are holding it in front of you again. Reverse the motion and swing it back between your legs, then repeat for 10-12 repetitions.
6. Kettlebell One-Armed Rows:
This is a great kettlebell back exercise for targeting the muscles of the back, specifically the lats. Start by standing with your feet hip-width apart and a kettlebell in one hand. Bend forward at the hips until your upper body is parallel to the ground, then row the kettlebell up to the side of your chest and lower it back down. Repeat for 8-10 repetitions before switching sides.
7. Kettlebell Snatches:
This is a great exercise for working the entire body, with a focus on the shoulder and core muscles. Start by standing with your feet hip-width apart and a kettlebell in front of you. Bend down and grab the kettlebell with both hands, using an overhand grip. Swing the kettlebell back between your legs, then explosively swing it forward, driving through your hips. As the kettlebell comes up to shoulder level, rotate your wrists so that you are holding the kettlebell with an underhand grip. From there, continue swinging it overhead until your arms are fully extended. Reverse the motion and return the kettlebell back to the starting position. Repeat for 5-8 repetitions before switching sides.
8. Kettlebell Windmills:
This is a great exercise for working the entire body, with a focus on the shoulders and core muscles. Start by standing with your feet hip-width apart and a kettlebell in one hand. Press the kettlebell overhead, then bend forward at the hips until your upper body is parallel to the ground. Keep your arm straight from there and reach the kettlebell toward the ground on the opposite side of your body. Reverse the motion and press the kettlebell back up overhead. Repeat for 5-8 repetitions before switching sides.
9. Kettlebell High Pulls:
This is a great exercise for working the muscles of the back, specifically the lats. Start by standing with your feet hip-width apart and a kettlebell in front of you. Bend down and grab the kettlebell with both hands, using an overhand grip. Swing the kettlebell back between your legs, then explosively swing it forward, driving through your hips. As the kettlebell comes up to shoulder level, pull it up toward your chin, keeping your elbows high. Lower the kettlebell back down to the starting position and repeat for 10-12 repetitions.
10. Kettlebell Swings:
This is a great exercise for working the entire body, with a focus on the posterior chain muscles (i.e. glutes and hamstrings). Start by standing with your feet hip-width apart and a kettlebell in front of you. Bend down and grab the kettlebell with both hands, using an overhand grip. Swing the kettlebell back between your legs, then explosively swing it forward, driving through your hips. As the kettlebell comes up to shoulder level, allow it to swing back down between your legs and repeat for 10-12 repetitions.
Conclusion:
So, there you have it! These are 10 of the best kettlebell back exercises for working the back muscles. Give them a try and see how they can help you build strength, muscle, and power.
Final Thought:
Lastly, if you’re looking for the best kettlebell and dumbells guide look no further than Quick Dumbells. We have informative guides that cover all your needs!
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