Did you know the best kettlebell back workout exercises to strengthen your back? These include single-arm row, chest-supported row, and deadlifts. Also, single-leg RDL, pullover, farmers carry, and alternating renegade row are on the list. Swings, clean, and back extensions round out the list1.
Using these exercises can make your back stronger and improve your posture. They also help build muscle in your back. As a strength coach, I love using these exercises to help athletes get stronger.
The muscles worked by these exercises are the latissimus dorsi, erectors, and multifidus. Also, the rhomboids, trapezius, teres major, and biceps brachii are engaged1. Different rows target different muscles. Vertical rows work the lats and biceps.
Horizontal rows work the traps and rhomboids. Diagonal rows focus on the teres major and lats1.
Training your back with kettlebells can make you stronger and more powerful. It also helps your muscles grow.
Key Takeaways
- Kettlebell back exercises target key back muscles like the lats, erectors, and traps
- Incorporating a variety of pulling and hinge exercises can improve posture and build muscle mass
- Kettlebell deadlifts, single-leg RDLs, and rows are effective for strengthening the back
- Training the back with kettlebells can lead to increased power, strength, and muscle growth
- Balancing horizontal pulling and hinge exercises is crucial for optimal back development
Can I workout my back everyday?
Working out your back every day is not always the best idea. Your muscles need time to heal and grow. Doing too much too soon can hurt your muscles and cause injuries2.
Experts say you should work out your back 2-4 times a week. Make sure to rest for at least 48 hours before working out the same muscles again2.
It’s important to let your muscles rest. They grow when they’re not being worked out. Trying to work out too much can lead to injuries and slow down your progress.
The back has many muscles, like the erector spinae and latissimus dorsi. To work out these muscles well, try different exercises. This helps target all the muscles in your back3.
Some good exercises for your back are deadlifts and bent-over rows. You can also try kettlebell swings and wide-grip pull-ups. These exercises work your back and core, giving you a full workout3.
Even though you might want to work out your back every day, listen to your body. Stick to 2-4 workouts a week. This lets your muscles recover and helps you get the best results.
Benefits of training the back with kettlebells
Kettlebell exercises are great for a strong back4. They work on many back muscles like the rhomboids and latissimus dorsi4. Deadlifts, cleans, and rows are good for building back strength and posture4.
Stronger Core
Kettlebell exercises also make your core stronger4. This helps you move better and reduces injury risk4.
Reduced Back Pain
Strengthening your back with kettlebells can ease back pain4. It also helps keep your spine stable and safe from injury4.
Improved Posture
Kettlebell exercises improve your posture by strengthening back muscles4. This leads to better alignment and less strain on your neck and shoulders4.
Improved Athletic Performance
A strong back is key for sports4. Kettlebell exercises boost your pulling strength and stability, enhancing your athletic skills45.
Adding kettlebell exercises to your routine strengthens your back45. You’ll see benefits like a stronger core, less back pain, better posture, and improved sports performance45.
Related Article: Cable Shoulder Workouts: Build Strong Deltoids With These 7 Exercises
Kettlebell Back Workout with 8 Exercises
Here are the 8 best kettlebell back exercises:-
1. Kettlebell Halo
The kettlebell halo is a great exercise for your shoulders and core6. It makes you move a kettlebell around your head. This works many muscles, like your shoulders, arms, and abs6.
It’s good for people with back pain. It makes your back muscles stronger and helps you stand up straight6.
How to do
- Stand with your feet shoulder-width apart, core engaged, and a slight bend in your knees.
- Grip the kettlebell with both hands on the sides of the handle, with the ball of the kettlebell above the handle (the kettlebell should be turned upside down).
- Slowly circle the kettlebell all the way around your head, just above shoulder height, in one direction. Then, reverse the motion and circle the kettlebell in the opposite direction.
The kettlebell halo is great for your shoulders and core67. It also helps your muscles get more blood, which helps them heal faster7. Adding it to your workouts can make you healthier, stand better, and move better7.
“The kettlebell halo is a versatile workout tool suitable for warm-ups and enhancing shoulder strength. It offers unique advantages in promoting mobility and core bracing compared to traditional overhead pressing.”
Whether you’re new to working out or have been doing it for a while, the kettlebell halo is a good choice67. It helps your shoulders and makes your core stronger67.
2. Kettlebell Single Arm Deadlift
The kettlebell single arm deadlift targets the back, glutes, and hamstrings. It also works the core for stability. This makes it a great choice for your strength training.
How to Do
- Stand with your feet shoulder-width apart, knees bent, and toes pointing forward.
- Hinge at the hips to bend forward and grip the kettlebell with one hand, keeping your back flat.
- Extend your legs and drive your hips forward to lift the kettlebell, keeping your core engaged.
- Bend your knees and push your hips back to lower the kettlebell back to the floor.
- Repeat for the desired number of reps, then switch sides.
This exercise is great for challenging your body and improving grip strength8. It helps balance your left and right sides.
“The kettlebell single arm deadlift is a fantastic exercise for building a strong, stable posterior chain.”
Keep your back flat and core braced. Focus on lifting with your heels. This exercise improves control, balance, and strength in your back.
3. Kettlebell Single Leg Deadlift
The kettlebell single leg deadlift is great for single-leg strength and balance. It also works the hamstrings, glutes, and lower back9. This makes it a key exercise for any strength training plan9.
How to do
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with your arm extended.
- Shift your weight onto the opposite leg, keeping the arm with the kettlebell straight.
- Hinge at the hips, pushing your butt back and allowing the unloaded leg to kick back behind you for balance.
- Keeping your back flat and core engaged, lower the kettlebell toward the floor.
- Extend your hips to return to the starting position.
- Complete the desired number of reps on each side.
This exercise is a unilateral challenge that improves balance and works the posterior chain9. Adding it to your routine boosts strength, stability, and athletic performance9.
“The kettlebell single leg deadlift is a fantastic exercise for improving balance and strengthening the posterior chain.” – Fitness Expert
Keep your core tight, movements controlled, and form consistent9. Mastering this exercise takes time and practice, but it’s worth it910.
| Kettlebell Deadlift Variations | Occurance Rate |
|---|---|
| Single-leg deadlift | 10 |
| Suitcase deadlift | 10 |
| Sumo deadlift | 10 |
| Stiff-legged deadlift | 10 |
| Curtsy lunge deadlift | 10 |
| Lunge deadlift | 10 |
| Staggered stance deadlift | 10 |
The kettlebell single leg deadlift is a versatile and effective exercise. It can be part of many workout programs. Whether you’re new or experienced, mastering this exercise improves strength, balance, and posterior chain development910.
4. Kettlebell Swing Two Hands
The kettlebell swing is a strong exercise. It works your lower back, glutes, and hamstrings. This makes it great for building back strength and power11.
How to do
- Stand with your feet shoulder-width apart, knees slightly bent, and the kettlebell between your feet.
- Hinge at the hips to send your butt back and grip the kettlebell with both hands.
- Drive through your heels to explosively extend your hips, straightening your legs and swinging the kettlebell up to shoulder height11.
- Control the descent by hinging back at the hips to return the kettlebell between your legs.
- Repeat for the desired number of repetitions.
Start with a lighter kettlebell if you’re new. Focus on proper form. As you get better, you can use heavier weights12. It’s important to do the swing right to stay safe and get the most benefit.
| Kettlebell Swing Recommendations | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Recommended Weight | Choose a weight that allows 12-15 reps without breaking form | Increase the weight to where 12 reps become challenging | Choose a weight that can be used for a maximum of 10 reps |
Adding kettlebell swings to your workout is good for your back and overall fitness12. Always keep your form right. Start with light weights and slowly add more. Safety is key when doing this exercise.
“The world record for the Two Hands Anyhow in a specific style is 448 lbs by Arthur Saxon using a 336 lb barbell and a 112 lb kettlebell.”13
5. Kettlebell Regular Row
The kettlebell row is a strong exercise for the upper back. It works the lats, rhomboids, and traps14. This movement not only strengthens but also helps your posture and sports skills14.
How to do
- Hold a kettlebell in one hand and place your opposite knee and hand on a bench or sturdy surface for support.
- Keep your back straight, engage your core, and row the kettlebell up toward your chest by driving your elbow back.
- Squeeze your shoulder blade at the top, then slowly lower the kettlebell back to start.
- Do the desired number of reps, then switch sides.
Focus on proper form and control. Don’t swing the kettlebell to avoid injury15. As you get stronger, add more weight to your rows14.
| Workout Level | Kettlebell Back Exercises |
|---|---|
| Beginner | Kettlebell Deadlifts, Kettlebell Rows, Kettlebell Pull Throughs, Bodyweight Hyperextensions |
| Intermediate | Single-Arm Kettlebell Deadlifts, Kettlebell Swings, Kettlebell Pull Throughs with Leg Raise, Bent Over Kettlebell Rows |
| Advanced | Double Kettlebell Deadlifts, Kettlebell Snatches, Kettlebell Turkish Get Ups, Kettlebell Windmills, Overhead Kettlebell Farmer’s Walk |
It’s key to focus on form, increase weight slowly, and rest well for muscle growth14. Adding kettlebell rows to your workouts can boost upper back strength and posture. It also improves your sports performance15.
Related Article: Middle Back Workouts for a Stronger Back – 8 Exercises
6. Kettlebell Renegade Row
The kettlebell renegade row is a tough exercise. It works your core strength and upper body strength. You need to keep stable and coordinated while in a plank position, rowing the kettlebells one arm at a time16.
How to do
- Start in a high plank position with your hands gripping the handles of two kettlebells, your arms straight and your core braced16.
- Keeping your body in a straight line, row one kettlebell up towards your chest by driving your elbow back. Focus on squeezing your shoulder blade as you pull the weight up16.
- Slowly lower the kettlebell back to the floor, then repeat the row on the opposite side16.
- Continue alternating sides, maintaining a tight core and proper form throughout the movement16.
This exercise works many muscles. It includes the rectus abdominis, oblique muscles, biceps, triceps, pectorals, latissimus dorsi, trapezius, rhomboids, and deltoids16. It’s great for building core strength and upper body strength. It also helps with rotational strength and shoulder stability16.
| Kettlebell Weight | Benefits |
|---|---|
| 4kg (9lbs) to 32kg (70lbs) | Kettlebells come in a wide range of weights, allowing you to challenge yourself and progress over time. Kettlebell workouts are beneficial for increasing strength, toning muscles, and burning calories17. |
| Proper Form | Maintaining proper form is essential to avoid injuries and ensure the effectiveness of the exercise. The core should remain braced, and the back should stay straight throughout the movement17. |
| Reps and Sets | Kettlebell workouts typically consist of sets of 15+ reps for endurance or 5-8 reps for strength and hypertrophy, with appropriate rest intervals17. |
7. Kettlebell High Pulls
Unlock your upper body strength and power with the kettlebell high pull. It targets your shoulders, back, and core. This compound movement engages multiple muscle groups, making it a valuable addition to your workout routine.
How to Do
- Stand with your feet shoulder-width apart, knees slightly bent, and grip a kettlebell with both hands.
- Start by driving through your heels to extend your hips and knees, pulling the kettlebell up toward your chin.
- When the kettlebell reaches chest height, shrug your shoulders to engage your traps and complete the pull.
- Control the descent by hinging back at the hips to return the kettlebell to the starting position.
- Repeat for the desired number of reps.
The kettlebell high pull targets the posterior chain, upper back, and shoulder muscles. It’s an excellent exercise for building strength. Beginners should start with a lighter kettlebell, typically between 8-12 kg (18-26 lbs) for men and 4-8 kg (9-18 lbs) for women18.
Aim to perform kettlebell back exercises 2-3 times per week for optimal results, with a typical workout session lasting between 20-45 minutes18.
“The kettlebell high pull is a fantastic exercise that develops explosive power and strengthens the shoulders. It’s a must-have in any well-rounded workout routine.”
8. Kettlebell Clean
The kettlebell clean is a full-body exercise that boosts explosive power and strength19. It works many muscles at once, like the back, core, and shoulders. Learning the right way to do it can really improve your fitness.
How to do
To do the kettlebell clean, just follow these steps:
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell with one hand.
- Start by bending at the hips, pushing through your heels to straighten your hips and knees.
- As the kettlebell goes up, turn your elbow under it to catch it at your shoulder.
- Then, slowly bring the kettlebell back down to start.
- Do as many reps as you want, then switch hands.
Keeping the right form is key to doing the kettlebell clean right. It helps you get the most out of the exercise and keeps you safe20.
Adding the kettlebell clean to your workouts will help you get stronger and more powerful. It works many muscles at once, making it a great choice for your fitness routine.
Kettlebell Sample Workout
Here are some workouts to start with kettlebell back exercises. They are for beginners, intermediate, and advanced levels. These exercises work on movement patterns, not just one muscle21.
Beginners Workout
This workout is for beginners. It has exercises with 10 to 25 reps per set22. Do 3-5 rounds, resting for 90 seconds between sets. Use a light to medium kettlebell (5-15 pounds)23.
Intermediate Workout
The intermediate workout has 5 rounds of exercises. Each targets different upper body muscles. Use a medium to heavy kettlebell (20-35 pounds) for 6-10 reps per exercise23. Rest for 2 minutes before starting again23.
Advanced Workout
The advanced workout is a 20-minute AMRAP session (click on the link for 20 minute AMRAP session YT video). It mixes abs exercises with high-intensity moves22. Aim for 3-5 rounds, resting for 90 seconds between sets23. Focus on proper form and movement quality22.
