The Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!
Kettlebells, also known as that piece of exercise gear in the shape of a cannonball with a handle!
Because its center of mass extends past the handle, kettlebells present your body with a special challenge. This implies that various muscles are used simultaneously to move and manage the unstable mass of the kettlebell, leading to faster and more efficient training!
Given that one kettlebell may be used for six fantastic workouts, this equipment is INCREDIBLY adaptable.
1. Single Arm Seesaw Kb Row
2. Staggered Stance Bent Over Kettlebell Row
3. Alternating Kettlebell Bent Over Row
4. Hand On Bell Kettlebell Row
5. Kettlebell Lateral Row
6. Kettlebell Clean Row
1. Single Arm Seesaw Kb Row
An excellent exercise to test your stabilizing muscles is the single-arm seesaw row. Similar muscles are worked by this workout and the single-arm kettlebell row. The dynamic movement you'll be doing with your arm that isn't gripping the kettlebell will be the primary difference in this exercise.
- Place the kettlebell on the ground between your legs, directly inside your right foot, while you stand with your feet hip-width apart.
- Your knees should be bent in an athletic posture, and your body should be almost parallel to the ground.
- Your other arm should be bent at the elbow and to the side as you reach down and neutrally hold the kettlebell handle with your right hand.
- Up until your hand reaches your ribs, lift the kettlebell while maintaining your elbow tucked to your side. At the same moment, straighten your other arm and stretch your hand towards the floor.
- Then, while retracting your other arm, drop the arm carrying the kettlebell toward the floor.
- Rep to this seesaw motion for the required number of reps.
- Complete the same amount of repetitions on both sides.
2. Staggered Stance Bent Over Kettlebell Row
This excellent unilateral kettlebell workout will put your stability, balance, and strength to the test. By adopting a more steady staggered stance, you can lift bigger kettlebells.- Place a kettlebell between your legs and stand with your feet hip-width apart.
- Take a short step back with your right leg to create a staggered stance.
- Maintain your legs bent, then bend forward until your body is parallel to the floor.
- Reach down with your right arm, then take the kettlebell handle with a neutral grip with your right hand while your left arm is bent at the elbow and your hand is in front of you.
- Pull through the elbow of your right arm, maintaining it close to your side until your hand reaches your ribs. Move your left arm across your body while maintaining your elbow bent at 90 degrees.
- Repeat for the appropriate number of repetitions, then switch sides.
3. Alternating Kettlebell Bent Over Row
This dynamic kettlebell row variant will test your strength, balance, reaction time, and coordination. Instead of executing one rep at a time, you will transfer the kettlebell from one hand to the other in mid-air. This fantastic mind-muscle connection activity will put you to the test in more ways than one.
- Place the kettlebell between your legs, with the handle parallel to your torso.
- Form a wider-than-hip-width stance, bend at the knees, and hinge forward until your torso is parallel with the ground.
- Begin by placing your hand in front of your chest, and your left arm bent at the elbow.
- Using a neutral grip, grab the kettlebell with your right hand.
- Lift the kettlebell toward the center of your chest, maintaining your right elbow tucked to your side until it reaches your knees.
- Release your right hand off the handle, then return it to the starting position with your left hand as your left-hand slips in to grab the kettlebell before it falls.
- Lower the kettlebell slowly until your left arm is fully extended, then raise it with your left arm and repeat the pass-off.
- Repeat for the appropriate number of repetitions, alternating back and forth.
4. Hand On Bell Kettlebell Row
This kettlebell row is similar to the staggered stance KB row, but there are a few important changes. To begin, the hand on the bell KB row needs you to grasp the kettlebell's bell rather than the handle.
By adjusting your grip, you must employ wrist flexion to keep the kettlebell steady throughout the lift. This minor modification allows you to improve your wrist mobility while performing a pulling workout.
- Place a kettlebell between your legs and stand with your feet hip-width apart.
- Take a short step back with your right leg to create a staggered stance.
- Maintain your knees bent and lean forward until your body is parallel to the floor.
- Reach down with your right arm, then grasp the kettlebell by slipping your hand through the handle window and tilting it into your palm while your left arm is bent at the elbow and your hand is in front of you.
- Lift the kettlebell with your wrist flexed and the bell in your palm, pushing through the elbow and maintaining your hand close to your side until your hand reaches your ribs. Move your left arm across your body while maintaining your elbow bent at 90 degrees.
- Repeat for the appropriate number of repetitions, then switch sides.
5. Kettlebell Lateral Row
This kettlebell lateral row demands you to move the weight across your body, causing your muscles to be targeted differently. This is an excellent workout for increasing the range of motion in the lats. You'll also benefit from performing this kettlebell row in a lateral lunge position.
- Place the kettlebell on the inner of your left foot and take a wide stance.
- Drop your hips down and back to your left side, bending your left leg while straightening your right leg.
- Place your left elbow inside your left thigh, then reach down and across your body with your right hand for an overhand grasp on the kettlebell.
- Raise the kettlebell across your body until it is near your opposite knee and your elbow is parallel to your torso.
- Return the kettlebell to its starting position slowly.
- A rep for target repetitions then swaps sides by moving the kettlebell to your opposite foot with both hands.
6. Kettlebell Clean Row
This full-body kettlebell dynamic kettlebell row can help you burn calories. Unlike regular kettlebell rows, which just need you to move your shoulder and elbow joints, this workout requires you to move your entire body. You'll be transitioning from a hunched position to a straight-up position.
- Form a stance with your feet slightly wider than hip-width apart and the kettlebell in the center.
- With your knees slightly bent, tilt forward to reach down, then grab the kettlebell with your right hand in an overhand hold. Your idle arm should be tucked and bent at the elbow.
- Lift the kettlebell while pushing back through your elbow, bringing it horizontally to your side as your left hand comes across your body to grasp it. Hold for a split second.
- Reverse the process and descend the kettlebell to the ground.
- Repeat the process on the opposite side.
- Complete the required reps.
Final Note
If you have access to kettlebells and are seeking a full-body complex workout, the kettlebell row is a must-do. Try incorporating some of the top ten KB row variants into your training program. Tell us which one you felt was the most difficult!
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