A functional strength exercise using a kettlebell to perform single-arm bent over rows, improving back strength and stability.
Stand with feet shoulder-width apart, holding a kettlebell in one hand. Bend forward at the hips while keeping your back straight. Pull the kettlebell up toward your hip by bending your elbow and squeezing your shoulder blade. Lower the kettlebell back to the starting position with control.
Begin standing with feet shoulder-width apart, bent forward at the hips with back straight, holding kettlebell in one hand.
Return to the starting position with arm extended downward, maintaining the bent-over posture throughout the movement.
Keep your back straight, pull the kettlebell to your hip, squeeze your shoulder blade, maintain core engagement
Rounding the back, using momentum, not maintaining proper posture, allowing the kettlebell to swing
Increase kettlebell weight, add pause at top, perform alternating arms, or add resistance bands.
Use lighter kettlebell, perform with dumbbells first, or use resistance bands for assistance.
Stop if you experience pain in the lower back or shoulders. Maintain proper form to avoid back strain. Keep the movement controlled and avoid swinging the kettlebell.