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.
    Single Arm Seesaw Kb Row

    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.
      STAGGERED STANCE BENT OVER KETTLEBELL ROW

      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.
        ALTERNATING KETTLEBELL BENT OVER ROW

        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.
                   Hand On Bell Kettlebell Row

                  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.
                    Kettlebell Lateral Row

                    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.
                      Kettlebell Clean Row

                      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!

                       

                       

                      MAJOR LUTIE FITNESS

                       


                      Best sellers

                      MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness adjustable weight bench

                      MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

                      【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
                      Regular price
                      From $259.99
                      Sale price
                      From $259.99
                      Regular price
                      $399.99
                      Unit price
                       per 
                      MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

                      MAJOR FITNESS All-In-One Home Gym Power Rack F22

                      Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
                      Regular price
                      From $929.99
                      Sale price
                      From $929.99
                      Regular price
                      $929.99
                      Unit price
                       per 
                      MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

                      MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

                      5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
                      Regular price
                      From $1,499.99
                      Sale price
                      From $1,499.99
                      Regular price
                      $1,499.99
                      Unit price
                       per 
                      MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

                      MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

                      EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
                      Regular price
                      From $929.99
                      Sale price
                      From $929.99
                      Regular price
                      $929.99
                      Unit price
                       per 
                      MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

                      MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

                      MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
                      Regular price
                      From $199.99
                      Sale price
                      From $199.99
                      Regular price
                      Unit price
                       per 
                      MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

                      MAJOR FITNESS 7ft 20kg Home Gym Barbell

                      MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
                      Regular price
                      $259.99
                      Sale price
                      $259.99
                      Regular price
                      Unit price
                       per 
                      MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

                      MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

                      Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
                      Regular price
                      From $949.99
                      Sale price
                      From $949.99
                      Regular price
                      $0.00
                      Unit price
                       per 
                      MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

                      MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

                      Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
                      Regular price
                      From $1,399.99
                      Sale price
                      From $1,399.99
                      Regular price
                      $1,399.99
                      Unit price
                       per 
                      Major Fitness Leg Press Hack Squat Machine AH1 Major Fitness hack squat leg press machine Cobra AH1

                      Major Fitness Leg Press Hack Squat Machine AH1

                      Regular price
                      From $1,399.99
                      Sale price
                      From $1,399.99
                      Regular price
                      $1,399.99
                      Unit price
                       per 

                      Recommended

                      Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym
                      Jhon Kenneth Delos Reyes·
                      Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym

                      How To Do The Landmine Shoulder Press?
                      Major Fitness·
                      How To Do The Landmine Shoulder Press?

                      How To Do The Landmine Half-kneeling Shoulder Press?
                      Major Fitness·
                      How To Do The Landmine Half-kneeling Shoulder Press?


                      Leave a comment

                      All comments are moderated before being published.
                      This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

                      Please note, comments need to be approved before they are published.